WOD: Thursday 220303

Alright folks, what’s our predictions for 22.2?

SUBJECT TO CHANGE

• Points of Performance & Coaching Cues

-Row Calories: Straight chain path and stay connected through the stroke. Legs, body, then arms! Work to relax on the recovery stroke back to the catch in order to create a better turnaround as we build tension on the drive of each stroke.

-Front Squats: We are looking for quality depth during each rep, as well as a quality front rack position throughout. Look for extension of the knees and hips on each rep at the finish.

-Pull-ups: The biggest key for the kipping pull-up is to maintain an active shoulder position throughout the movement as well as getting the chin above the bar. Work to keep tight positions throughout the hollow to arch positions.

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• Scaling Considerations

-Row Calories: Machine subs today for the rower would be to have the same calories on the Ski Erg and Assault Bike. If we move to an Echo Bike we will bring the calories down to 60 reps. If we sub a run, have each member of the team run 300 m.

-Burpees: If burpees tend to give an athlete back issues try utilizing an up-down instead of the full burpee so that the athlete doesn’t have to touch the chest all the way to the deck which will reduce the amount of flexion and extension with each burpee.

-Front Squats: Scale the weight first and then move to a goblet squat or back squat variation for those with front rack mobility issues.

-Pull-ups: We want to work on getting athletes strong today, but also keep them moving. We can work in banded strict pull-ups, but also a jumping pull-up variation is also a very good modification for the day.

"Gangs of New York"

24min AMRAP

Teams of 3 - complete as many rounds as possible of:

75 Row Calories

60 Burpees

60 Front Squats, 95/65 lbs

45 Pull-ups

Accessories

For quality:

60 Feet Elevated Ring Rows

Every time you break complete:

10 Dumbbell Bicep Curls, pick load 10 L/10

Bulgarian Split Squats, 50/35 lbs