WOD: Saturday 231007

Have a great weekend everyone!

• Coaching Notes

Team workout on the docket today with rabbit style workout. A rabbit style workout is one where one partner is the rabbit and dictates the pace of the workout. Every time the rabbit is back, stations switch and we move onto the next round. In order to make that rabbit keep moving fast we are counting that as a full round then just adding the max reps as the other scoring component of the workout. This means that more rounds on the run will ultimately lead to a better result / higher score.

In past workouts if this was not the case we've seen teams sandbag the run and have the other athletes just accumulating reps on the other two movements. So keep moving, keep running, and get sweaty!

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• 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 / per 200 m: 15/12 Row Calories/Ski/Bike Erg, 13/9 Echo Bike Calories, 14/11 Cal Assault Bike, 20/16 Cal Airdyne

-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. 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.

-Sumo Deadlift High-pulls: Keep the bar close and chest tall. Bar should stay close and we want to see the hips extend before the arms bend. The rep is finished when the barbell is above the nipple line and below the collarbone line. We can sub out a KB Sumo Deadlift High-pulls like we did in the warm-up or go to two light DBs and use that for the thrusters as well today.

metcon: "Four to Tango"

Teams of 4, complete as many rounds as possible in 20 mins of:

Partner 1: Run, 200 m

Partner 2: max rep Burpee Box Jump Overs, 24/20 in

Partner 3: max rep Sumo Deadlift High-pulls, 75/55 lbs

Partner 4: Rest

accessories:

For quality:

30 Reverse Nordic Curls

50 Seated Calf Raises

70 Prone PVC Pipe Press