WOD: Thursday 220106

This is it, this is the year that you crush every workout that has double unders folks!

• Points of Performance & Coaching Cues:

Double Unders: Eyes should look 4 feet out in front and down to create a focal point. Keep hands right by the pockets and focus on jumping higher to create more space for the double under. Then think “hit hit”. As we progress here, shortening the jump and increase the speed on the jump rope will decrease total working time on each set.

Wall Walks: Nose and toes to the wall, not the belly! Keep pressing hard through the ground and work to create a straight arm position on each wall walk.

Run: Focus on the horizon and not letting your head bounce too much. This means we are pressing too much through the ground rather than focusing on the pull and keeping our center off mass moving forward rather than up and down.

• Scaling Considerations:

-The alternative 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.

“Zangief”

AMRAP 28 mins:

Run, 400 lbs

5 Wall Walks

75 Double Unders

Farmers Carry, 70/53 lbs, 200 ft

We are looking at keeping this workout steady state today and consistent throughout.

Accessories:

5 rounds for quality of:

15 Weighted GHD Sit-ups, pick load

15 Weighted Hip Extensions, pick load GHD

Side Plank Pallof Press, L 20 sec/R 20 secs