WOD: Friday 211022

Just a photo of Jodi being a bada$s with some single arm rowing.

Coaching Notes:

Today, we are tackling the workout as if it was a benchmark or open workout. We are going head first in and working on pacing strategy, barbell cycling components and bringing the heat. We don’t want to confuse anyone today by adding any extra pieces that would limit intensity during the main workout, so this is it today. 4 rounds of thrusters, rowing, and burpee box jump overs. The key to this workout will be understanding what types of sets you are going to hit on the thrusters, managing the row pace, and staying steady during the burpee box jump overs.

Today, would be a good day to talk to your higher level athletes about pulling the barbell back down on thrusters and working on speeding up each repetition to really tackle this workout correctly. By going a little heavy in the workout primer we can go into the workout with the weight feeling a bit lighter so moving these sub maximal loads should feel snappy and fast.

Scaling Considerations:

Today, lets first scale the load to maintain the stimulus of close to unbroken sets and quick transitions. Then we can work on scaling volume and/or box height. For those with issues jumping on a box, lets just do burpees over rower and we can allow step-overs to still challenge athletes and keep them moving. If we need to nix the squat today we can do a push press and just increase the volume to 27 for equivelency.

0:00-3:00 Whiteboard Talk: We want athletes to understand that today is about putting all that effort and intensity into the single component today. Workout primers aren’t much fun, but they do help with improving athletes abilities to pace and tackle workouts.

Bobby Boucher

4 Rounds for Time

21 Thrusters 95/65#

15/12 Cal Row

9 Burpee Box Jump Overs 30/24''

Goal: 11-15:00

Time Cap = 18:00

Accessories

-BTN Strict Press

4 Sets x 10 Reps *increase from last week

R: 1:00 b/s

-Strict Pull-Ups

4 Sets x Max Unbroken Reps

R: 2:00 b/s"