WOD: Thursday 220217

Brian, you’re turning into quite the little conditioning aficionado. Keep it up.

• Points of Performance & Coaching Cues

-Row: Straight chain path and stay connected through the stroke. Legs, body, then arms!

-Double Kettlebell Front Rack Carry: We are looking for kettlebells to be secured underneath the chin with the elbows and shoulder supporting the kettlebells with the spine staying neutral.

-Bear Hug Carry + Farmers Carry: Really work to keep everything solid and tight throughout the movement here with spine neutral. Big thing to watch for is extension through spine or excessive rounding of the thoracic.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Scaling Considerations

-Row: Machine subs are run, 200 m, Ski Erg, 250/200 m, 20/15 Assault Bike Calories, 18/13 Echo Bike Calories, or Bike Erg, 500/450 m.

-Double Kettlebell Front Rack Carry: Just monitor loading and watch for how athletes get the kettlebells to the front rack. Dumbbells work as a substitute for any of these movements.

-Bear Hug Carry + Farmers Carry: Strapping weight plates together with bands is a great alternative or even working in a zercher carry is great for athletes to acclimate better to bracing under heavy loads.

"The Haunted Palace"

Complete as many rounds as possible in 30 mins of:

Row, 250/200 m

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

Row, 250/200 m

Farmers Carry, 53/35 lbs, 200 ft

Row, 250/200 m

D-Ball Carry, 100/80 lbs, 100 ft or Gun Walk, 45/35 100ft

Max effort Dead Hang

Accessories

Go eat!