WOD: Tuesday 211130

Cardio would be a lot more tolerable if any memory of it was wiped away like Clementine from Joel’s mind.

Points of Performance & Coaching Cues:

-GHD Sit-ups: Initiate the movement through the use of the hamstrings and straightening the legs to pull the body back to center.

-Double Unders: Eyes looking 4ft out in front of body on ground. Keep jump rope just in the periphery

-Handstand Walk: Keep pressing through the floor and flexing through the hips. This will align the body and keep better tension throughout the handstand walk

-Row: Straight chain path and initiate the pull with legs, body, then arms.

-Toe to Bar: Tight arch to hollow position on the kip then bring the legs along for the ride.

Scaling Considerations:

We need to consider the volume here today and understand where athletes are at in regards to what they can handle through the midline. Have they been hitting GHDs frequently or not? If they haven’t touched on them a bit, consider scaling them to have half the rounds on the GHD and half as AbMat sit-ups. For the HS Walks we can go to any type of scale for the handstand walk as practice for about 30-45 secs of work. Wall Walks are the alternative today and we will be hitting 3 within the min. For toes-to-bar scale anyone with back issues to strict knee raises to limit hyperextension into flexion.

“Eternal Sunshine”

3x EMOM 10 mins:

Every 1 min for 10 mins, alternating between:

15/11 Bike Calories

15 GHD Sit-ups

-- Rest 2 mins --

Every 1 min for 10 mins, alternating between:

60 Double Unders

Handstand Walk, 40 ft

-- Rest 2 mins --

Every 2 mins for 10 mins do:

20/16 Row Calories

Max reps in remaining time Toes-to-bars

Accessories

3 rounds for quality of:

Double Kettlebell Overhead Carry, pick load,

50 ft D-Ball Carry, pick load

100 ft 10 Barbell Bent Over Rows, pick load

15 Banded Straight Arm Lat Pull Down