WOD: Thursday 220224

What’s your guess for 22.1? Maybe a marathon row?

• Skill Practice

Rope Climb Technique & Practice Time

-Spend some time here before class practicing some techniques and skills today to get athletes their first rope climb.

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• Points of Performance & Coaching Cues

-Rope Climbs: Jump high and work to get feet to bite the rope as close to the hands as possible and then move hands as high up the rope as possible before doing the next bite.

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

-Double Unders: Eyes forward, out, and down at target 4 ft out in front with elbows by sands and spinning by flicking the wrist.

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• Scaling Considerations

-Rope Climbs: First scaling modification would be the pull to stand and then next we would move to a single arm ring row for 6 on each side for 2 rope climbs.

-Machine Subs: Sub a 500 m run for the bike or the row.

-Double Unders: We will just move to a single under modification.

"Casino"

AMRAP 22 mins:

Bike, 1000/850 m

2 Rope Climbs

75 Double Unders

2/1 Rope Climbs

Farmers Carry, 70/53 lbs, 100 ft

Row, 500/425 m

Goal for this workout is to get 3+ rounds.