WOD: Saturday 221001

Have a great weekend everyone! GO PACK GO!

• Daily Focus

Today, we are getting after a classic partner workout. Both partners will be working at the same time, but never on the same station at any one time. Once both partners have completed their working set at the station they are on, they will then move to the next station. This workout is built around midline stamina and endurance.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.

-Scale: Weighted sit-ups, v-ups, or tuck-ups would be ideal scale.

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.

-Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee.

MetCon: “Problem Dog”

With a partner, 5 rounds for time of:

Partner A:

Run, 400 m

Partner B:

18 GHD Sit-ups

9 Burpee Box Jump Overs, 24/20 in

Partner B:

Run, 400 m

Partner A:

18 GHD Sit-ups

9 Burpee Box Jump Overs, 24/20 in

Time domain: 15-22 mins Time cap: 25 mins

Accessories:

3 rounds for quality of:

Weighted Forearm Plank, pick load,

1 min Weighted Sorenson Hold, pick load, 1 min