WOD: Wednesday 220209

Congrats to Patricia “The Veggie Patty” on getting her first ring muscle up!

• Points of Performance & Coaching Cues

-Toes-to-bars: Quality arch to hollow position and maintaining an active shoulder position in the kip.

-Dumbbell Step Overs: Focus on staying close to the box and chest upright as we walk over the box to ensure a quality midline position.

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• Scaling Considerations

-Bike Substitution:

35/28 Row Calories or Ski Erg Calories

Run, 400 m

-Toes-to-bars: Alternating toes-to-bars, knees-to-elbows, strict knee raises, v-ups.

-Burpee Box Jump Overs: Burpee step-ups, or adjust to just box jumps or step-ups if the burpee is the issue.

-Push-ups: Band assisted push-ups or elevated push-up to barbell in rack or box.

-Dumbbell Step Overs: Lighten the load, go to a single dumbbell or just nix the weight all together and lower the box height.

-GHD Sit-ups: Weighted sit-ups or AbMat sit-ups.

-Burpees: Scale to squat jumps and add reps if burpees tend to exacerbate any back issues.

Weightlifting: 3RM Hang Power Clean:

Take 12 mins to establish a 3RM.

“Bay Harbor Butcher”

For time:

30/22 Bike Calories

30 Toes-to-bars

30 Burpee Box Jump Overs, 24/20 in

30/22 Dumbbell Deficit Push-ups

30 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in 30

GHD Sit-ups 30 Lateral Burpees Over Dumbbells

Time domain: 12-16 mins

Time cap: 18 mins

Accessories

3 rounds for quality of:

10 L/10 R Bulgarian Split Squats, pick load

Handstand Hold, 30 secs

6 Dragon Flags