2/20/2020: Flowing Thursday

Strength:

EMOM x 18 MINUTES

MIN 1 -- :50 Max Reps of "KB Flow" (53/35)|(35/26)*

MIN 2 -- :50 Max Reps of "BW Flow"**

MIN 3 -- :50 Max Reps of Rope Climb

*1 Rep of "KB Flow" is... 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R)

**1 Rep of "BW Flow" is... 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru (R)

**SCALING** *REPS, LOADING, VOLUME*... Newer/Deconditioned -- Keep KB loading light to allow for multiple times to practice reps. Decrease the amount of work- ing time each minute if needed to allow these athletes more time to recover.

*MOVEMENT ADJUSTMENTS*... KB Flow -- If an athlete can not go into a KB front rack position due to discomfort, we can have them work with a DB for today. BW Flow -- If the sit through becomes a challenge

WOD:

3 SETS

1:00 Max Cals on Bike

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-