WOD: Thursday 211230

Did Santa bring everything you wanted Dave, definitely not Crag,?

Points of Performance & Coaching Cues:

-Double Kettlebell Front Rack Carry: We want knuckles touching today and for the elbows + shoulder + hands to create a triangle for a quality front rack. Neutral spine and tight belly today!

-Wall Walks: Nose and toes to the wall, not the belly!

GHD Sit-ups: watch for relaxed knees on the eccentric and strong firing down of the knees on the concentric.

-Back Rack Lunges: Quality clean into a good dip and press to the back rack position. Then we need to focus on keeping the torso tall and eyes forward.

Scaling Considerations:

-The alternate variations will really help coaches today dictate where athletes should focus for this workout. It is pretty simple and straightforward. What we want to see is midline stability work and conditioning.

“Fitz Roy”

AMRAP 26 mins:

20 GHD Sit-ups

Double Kettlebell Front Rack Carry, 53/35 lbs, 100 ft

10 Back Rack Lunges, 135/95 lbs

5 Wall Walks

Double Kettlebell Front Rack Carry, 53/35 lbs, 100 ft

GHD Sit-ups or Weighted Sit-ups

Back Rack Lunges- from the floor

Accessories:

4 rounds of:

10 L/10 R Front Rack Box Step-ups, pick load

Max effort Tuck Hang