WOD: Wednesday 220323

We are so close to no more cold gym mornings Melissa. So close.

• Points of Performance & Coaching Cues

-Turkish Get-up: 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.

-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.

-Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.

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• Scaling Considerations

-The biggest points today from a scaling perspective would be to reduce the volume on machines and the pull-ups. If we have athletes still developing strict pull-ups, we want to go to a strict banded pull-up or toenail spot pull-up.

-We could also sub any variation of machine for today with the intended focus being that the first EMOM has the calories done within 40 secs at a conservative clip, while the calories done in the second EMOM should be done in 45 secs at a more challenging clip.

Strength & Skill:

1 L/1 R Turkish Get-up : 1x1

1x [ 1 L/1 R Turkish Get-up ]

Use the heaviest weight you can for the set.

"Gorgon"

Every 1 min for 16 mins, alternating between:

12/9 Bike Calories

10 Strict Pull-ups

13/10 Row Calories

1 L/1 R Turkish Get-up, 53/35 lbs

-- Rest 4 mins --

Every 1 min for 12 mins, alternating between:

15/11 Bike Calories

10 Strict Pull-ups

15/12 Row Calories

1 L/1 R Turkish Get-up, 53/35 lbs

Accessories

3 rounds for quality of:

10 Dumbbell Bicep Curls, pick load

10 L/10 R Single Arm Dumbbell Upright Rows, pick load

Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ft