WOD: Thursday 221222

This workout gives you a free pass to eat all of the Christmas and holiday cookies you desire. Eat up!

• Daily Focus

Today we are tackling some midline strength work to start the day with the mix of Turkish get-ups and carries. The goal here is to just work with purpose and get quality reps in and challenge yourself with the carries. It is 300 ft of straight carrying after Turkish get-ups, so take note as you move into the carries. We will then be moving into a challenging little mixed mono EMOM with the idea of hitting two challenging minutes on the Ski Erg and row before sprinting the bike. With each machine we are looking at an increasing number of calories. The bike is written as “bike” because any option will due today to get the intended stimulus.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Turkish Get-ups: Keep a straight arm position, eyes locked on kettlebell, lean into elbow, then sit-up, bridge, pull leg through to low lunge, sit to half kneeling lunge position, then stand tall. Be sure to retreat with the same steps on the way down as way up in reverse.

-Scale: Sub out single arm overhead tall kneeling-to-standing.

Dual Kettlebell Front Rack Carry: Work on a quality set-up and clean to the shoulders, then keep everything tight and engaged with a quality rack position and the knuckles touching at the collar bone.

Farmers Carry: Belly tight, kettlebells at the sides and chest tall.

Ski Erg Calories: Focus to keep the handles from touching each other. Initiate through the lats and finish with the triceps.

-Scale: Sub band resistance ski.

Row Calories: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.

Midline Strength:

5 rounds for quality of:

3 L/3 R Turkish Get-ups, pick load

Farmers Carry, pick load, 200 ft

Kettlebell Front Rack Carry, pick load, 100 ft

metcon: "Mr. Heckles"

3 rounds, 1 min per station, for max reps of:

Ski Erg Calorie

Row Calorie

Rest 1 min

Bike Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

3 rounds for quality of:

8 L/8 R Dumbbell Box Step-ups, pick load

12 Dumbbell Romanian Deadlifts, pick load