WOD: Thursday 220310

Last week of the Open. What do we think 22.3 will be?

• Points of Performance & Coaching Cues

-Toes-to-bars: Active shoulder position with quality arch to hollow position and both feet touching the bar at the same time.

-Row Calories: Straight chain path and stay connected through the stroke. Legs, body, then arms!

-Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.

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• Scaling Considerations

Machine Subs:

30/24 Ski Erg Calories

25/18 Echo Bike Calories

Run, 400 m

27/21 Assault Bike Calories

-Toes-to-bars: The first sub should be alternating toes-to-bar, then next we should move to knees-to-elbow, then hanging knee raises, then finally move to the floor for alternating v-ups, v-ups, or AbMat sit-ups.

-Handstand Push-ups: Variations to consider based on levels. Box pike handstand push-ups, kneeling dumbbell press, or even a standing strict press would be a great substitution to get in some fitness and keep the stimulus of the workout.

“The Jackal”

Teams of 2 - 4 rounds for time of:

30/24 Row Calories

30 Toes-to-bars

30/24 Row Calories

30 Handstand Push-ups

Time cap: 32 mins

Conditioning

"Sirens of Titan"

12:00 AMRAP

15 Push-Ups

20 GHD Sit-Ups or Weighted Sit-Ups 25/15#, 12/7kg

10 Burpee Box Jump Overs 24/20''

15/11 Cal Bike

Accessories

Alternate lifts for 3-4 sets of each.

[ 10 L/10 R Dumbbell Box Step-ups ] 1-1-1-1, using heaviest weight per set

Rest 1 min

Strict Press 10-10-10-10, using heaviest weight per set

Rest 1 min