WOD: Saturday 220514

Rowing is basically golfing right? We’ll need to consult Kreeger on that one I think.

• Points of Performance & Coaching Cues

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.

-Sumo Deadlift High-pull: Keep the bar close and chest tall. Bar should stay close and we want to see the hips extend before the arms bend. The rep is finished when the barbell is above nipple line and below collarbone line.

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• Scaling Considerations

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calories

40/32 Airdyne Calories

-Sumo Deadlift High-pulls: We can sub out a kettlebell sumo deadlift high-pull like we did in the warm-up or go to two light dumbbells and use that for the thrusters as well today.

-Thrusters: This really depends on the individual limitations, but a push press or front squat would be a good alternative depending on the issue.

Rowing Golf Warm-up:

For time: Partner Row, 1000 m

Row to 1000 m with a partner. Switch partners every 100 m. If partner rows to 97 m then both partner must complete 3 burpees before switching and then partner 2 rows to 200 m. If partner 2 goes to 205 m, then both partners must to 5 burpees before switching. This continues until 1000 m is reached. If you are over or under 1000 m you must complete burpees to finish workout.

"Keyboard Cat"

Teams of 2 - complete as many rounds as possible in 20 mins

Partner A: Run, 400 m

Partner B - AMRAP of:

9 Sumo Deadlift High-pulls, 75/55 lbs

9 Thrusters, 75/55 lbs

27 Double Unders

Accessories:

4 rounds for quality of:

20 Dumbbell Bench Press, pick load

20 Kettlebell Gorilla Rows, pick load

Back Rack Walking Lunge, pick load, 50 ft