WOD: Saturday 230617

Have a great weekend folks!

• Daily Focus

We are working into a different style of workout today that will create a different type of challenge and take some strategy for the pace one should take on the rower today. To keep this a little more even, have the athlete that is generally stronger on toes-to-bars start on the rower today in order to have the athlete that is not as good with toes-to-bars to start fresh on the bar. This will create a good fun workout for everyone and put a little pressure on how hard you should take the rower. We want long rest periods here to allow for near full recovery. For the strength piece prior to this we are looking at hitting some good core and stability work to prime the body and add in some extra rotational and anti-rotational work before getting into big sets of more linear midline work.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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. 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.

-Row: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie Ski Erg or Bike Erg. If we scale to the Bike Erg just double the distance here in order to maintain a similar stimulus.

strength:

Every 1 min for 9 mins, alternating between:

2 L/2 R Turkish Get-ups, pick load

Wall Sit, 30 secs

8 L/8 R Half Kneeling Rotational Ball Slams, pick load

metcon: "Cigarettes & Whiskey"

With a partner, 3 rounds for max reps of:

Partner 1: Row, 500/425 m

Partner 2: max rep Toes-to-bars

Partner 2: Row, 500/425 m

Partner 1: max rep Toes-to-bars

Rest 3 mins between each round.

Accessories:

Have a great weekend!