WOD: Tuesday 220531

New frog Kristina had herself a pretty nice Power Clean PR last week. Now let’s ride that wave and get even stronger.

• Points of Performance & Coaching Cues

-Hang Power Cleans: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. Be patient on set-up of each rep and get to the launch position where we feel some hamstring tension and stretch reflex.

-Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

-GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.

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• Scaling Considerations

-Hang Power Cleans: for the complex, go to the high hang and add a few reps to work with lighter weights, but focus on the quick turnover and speed through the middle. For the workout, move to dumbbell hang power cleans so we can focus on moving fast rather than worrying about the barbell component.

-GHD Sit-ups: First move would be to go to weighted sit-ups, then next we would want to move to v-ups, before finally just going with AbMat sit-ups.

-Row Calories: Sub out the same calories for Ski Erg or Bike Erg. If we sub an Echo Bike move to 12/9 calories, and if we go to Assault Bike go to 14/10 calories.

Weightlifting:

Every 2 mins for 12 mins.

3 Hang Power Cleans, pick load

The goal would be to start around 55-60% 1RM and work up to something that feels strong and quick for all 3 reps

Metcon:

"Kilmer"

10 mins AMRAP of:

15 GHD Sit-ups

10 Hang Power Cleans, 115/80 lbs

15/12 Row Calories

Accessories:

3 rounds for quality of:

Sandbag Hold, pick load, 1 min

8 L/8 R Single Arm Upright Rows, pick load

Sled Push, pick load, 100 ft