WOD: Wednesday 220330

My prediction is that we will have perfect running weather for Part 1 today. Heurung believes.

• Points of Performance & Coaching Cues

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Burpees: Focus on rhythm and hitting the deck quickly before jumping feet right back outside of the hands.

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• Scaling Considerations

-Toes-to-bars: Let’s scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

-Wall Balls: Lighten the load initially and then if need be we can sub a light goblet squat or even just air squats.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calories

40/32 Airdyne Calories

Part 1:

Run 1 mi

This is an all out effort for time.

Rest 10 mins before part 2.

Part 2 - "Othello"

For time:

Run, 800 m

75 Wall Balls, 20/14 lbs

60 Burpees

45 Toes-to-bars

Run, 800 m

Goal: 15-22 mins

Time cap: 25 mins

Accessories:

3 rounds for quality of:

8 L/8 R Single Arm Single Leg Romanian Deadlifts, pick load

10 Anterior Tib Raises Split Stance Paloff Hold, L 30 secs/R 30 secs