WOD: Tuesday 220215

Happy belated birthdays to Coach Stacy and Coach Amber!

• Points of Performance & Coaching Cues

-Run: Focus on pulling off the ground, while creating a quick turnover and tight core.

-American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button.

-Wall Balls: Elbows in front of the body and under the med ball. We should see the med ball directly in front of the face in and out of a full squat before extending and throwing the ball to the target.

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• Scaling Considerations

-Run: Machine subs would be 80/64 row, Ski Erg, or Assault Bike calories, but for the Echo Bike move it down to 70/52 calories.

-American Kettlebell Swings: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.

-Wall Balls: Scale the loading first, then move to air squats if lowering the weight doesn’t help.

“The Raven”

2 rounds, each round for time, of: Run,

800 m

30 American Kettlebell Swings, 70/53 lbs

50 Wall Balls, 20/14 lbs

20 American Kettlebell Swings, 70/53 lbs

Rest 5 mins between each round.

Time domain: 8-12 mins per round (20-25 mins total)

Time cap: 12:30 per round (30 mins total)

Accessories

2 rounds of:

10 L/10 R Single Leg Romanian Deadlifts, pick load

10 Ring Hamstring Curls max effort Sorenson Hold