WOD: Saturday 220604

What’s worse Megan, plate sit ups or running with the plate? I’ll get your input on Monday.

• Points of Performance & Coaching Cues

-Plate Run: Can hold the plate in any manner that you would like today. At the side or on the back is usually the best option.

-Toes-to-bars: We are looking to maintain a tight hollow to arch position with the movement coming through the midline rather than the legs.

-Burpees-to-Plate: Jump back off the plate, chest must touch the floor off the plate, then feet jump close to plate then on the plate.

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• Scaling Considerations

-Plate Run: Lower the weight or run with a med ball as a good sub for the plate run. We can also just nix the weight for newer athletes.

-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.

-Plate Overhead Walking Lunges: Sub out single arm dumbbell overhead walking lunges as the next go to, after that we can move to dumbbell loaded lunges at the front rack or at the sides.

Metcon:

"Coyotes"

5 rounds for time of:

Plate Run, 45/25 lbs, 200 m

15 Toes-to-bars

Plate Overhead Lunge, 45/25 lbs, 50 ft

10 Burpees-to-Plate

Rest 1:30

Partner Variation

Teams of 2 - 5 rounds for time of:

Partner A:

Plate Run, 45/25 lbs, 200 m

15 Toes-to-bars

Partner B:

Plate Overhead Lunge, 45/25 lbs, 50 ft

10 Burpees-to-Plate

Partner A:

Plate Overhead Lunge, 45/25 lbs, 50 ft

10 Burpees-to-Plate

Partner B:

Plate Run, 45/25 lbs, 200 m

15 Toes-to-bars

Goal time domain: 20-30 mins

Time cap: 35 mins

Accessories:

3 rounds for quality of:

15 Goblet Cyclist Squats, pick load

15 Weighted GHD Sit-ups, pick load