WOD: Thursday 211104

What’s going through that head of yours Chad in this photo?

Coaching Notes:

The focus today is on the midline. Both the double unders and the farmers carry are focused on maintaining good posture while under fatigue. Over the course of the workout as we get to rounds 3, 4, and 5 the midline will start to fatigue. Focus on keeping tension and working on maintaining correct positions to stay steady through the double unders as that will get to be the trickiest part of this workout. For class management purposes we can utilize a waterfall style start to get as many athletes as possible utilizing the GHD’s. If that isn’t possible, we can definitely move into a Tall Weighted Sit-Up or increase the reps with abmat sit-ups.

Points of Performance:

-GHD Sit-Ups: Focus today is on. Soft knee at extension, and locking legs to create forceful concentric action to bring body into flexion.

-Farmers Carry: Body tall, and shoulders back and down. Midline stabilization.

-Double Unders: Jump high, pike, and hands by pockets with eyes looking 4 feet out in front of you at the floor.

Scaling Considerations:

We have kept things pretty simple today. We only really need to scale the load for farmers carry, go to single unders for double unders, and can move to abmat sit-ups for GHD sit-ups, or even just a classic crunch.

“Billy Black”

5 rounds, each round for time, of:

20 GHD Sit-ups

Farmers Carry 70/50 lbs, 200 ft

75 Double Unders

Rest 2 mins between each round.

Accessories

3 rounds for quality of:

20 Mountain Climbers

Single Leg Glute Bridge Hold, L 20 secs/R 20 secs

20 Russian Twists Side Plank, L 30 secs/R 30 secs