WOD: Thursday 220317

Our newest youth addition to the gym, Aubrey, crushing her first ever Open!

• Points of Performance & Coaching Cues

-Row Calories: Focus on breathing and staying steady through the row today. We want to try to make these calories as easy as possible to allow the entirety of the workout to be as aerobic as possible.

-Dumbbell Box Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and staying smooth on the box step overs.

-Shuttle Runs: Stay low and touch the tape line with the opposite hand on each rep to keep from spinning in circles.

-Step Down Box Jumps: These are not box jump overs, so reach full extension at the top of the box and step down before hitting the next rep.

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• Scaling Considerations

-Row Calories: Machine subs- same on the Ski Erg, 13/10 Echo Bike calories, same for Bike Erg calories.

-Dumbbell Box Step Overs: Sub out for a single dumbbell, and/or lower the box to allow athletes to maintain pace and stay aerobic.

-Step Down Box Jumps: Should be subbed for squat jumps or alternating lunges if jumping creates issues.

"Body of Lies"

Every 1 min for 28 mins, alternating between:

15/12 Row Calories

10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

DB Farmer’s Carry, 200 ft

15 Step Down Box Jumps, 24/20 in

Accessories

3 rounds for quality of:

10 Hollow Rocks

20 Russian Twists

10 Supermans

10 Arch Rocks Hollow Hold, 20 secs