WOD: Saturday 220528

Happy Memorial Day Weekend. See you all Monday for Murph!

• Points of Performance & Coaching Cues

-Row Calories: This focus for today is connection through the entirety of the stroke. We are looking to maintain a straight chain path and connect the stroke as legs, then body, then arms as we finish to the sternum.

-Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Burpee Box Get Overs: Stay close to the box and utilize your hands to press down on the box as you jump your feet to the box.

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• Scaling Considerations

-Burpee Box Get-Overs: We can reduce the height and almost anyone can do a low height box get over.

-Toes-to-bars: Lets scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises and finally move to v-ups or sit-ups if we need an option that is not on the rig.

-Row Calories: Same cals for Ski Erg or Bike Erg, 40/30 Echo Bike calories, or 45/35 Assault Bike calories, sub 500 m run for 50 Row calories.

Metcon:

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

50 Row Calories

40 Toes-to-bars

30 Single Dumbbell Box Step Overs 55/35, 24”/20”

Accessories:

Complete as many rounds as possible in 7 mins of:

Forearm Plank Hold, 1 min

Hollow Hold, 30 secs