WOD: Saturday 240106
Rowing and burpees suck less when you have two other people doing them with you. Or so I’m told.
• Coaching Notes
Today is a fun 3 person Team workout that is meant to be a challenging workout that provides a strong stimulus, while also allowing for community building and camaraderie. We We will be starting off the day with medball race warm-up. Please read the description and watch the video brief today to get a better idea of how this warm-up rolls (*Literally). We will then be tackling the 3 person team workout today that will always have two people working while one person is resting. This creates a nice 2:1 work to rest ratio that allows for the intensity to stay high, while allowing just enough recovery before each partner needs to begin their next cycle of work. This workout has a time domain of 12:00-15:00 minutes, which means we can run some cycles of the medball race warm-up or spend the extra time today on Hang Power Clean Cycling and efficiency or even Rowing Mechanics. We have placed in a weightlifting primer piece that is great to work through as a group or even in pairs where one partner goes on the 0:00 and one partner goes on the 0:30. The goal here is to practice cycling mechanics of either bouncing the barbell off the thighs or working to the knee then coming back up through the hip. This will create a good focus point for an 8:00 minute EMOM that helps develop better mechanics.
weightlifting:
Every 1 min for 8 mins.
1x [ 1 Muscle Clean + 3 Hang Power Cleans ]
Starting @ 40% of 1RM Power Clean
metcon: "Head of the Charles"
For time, complete in teams of 3. :
Row, 2000 m**
50 Synchronized Bar Facing Burpees
30 Synchronized Hang Power Cleans, 155/105 lbs
**Row- resting partners must hold Double Kettlebell Front Rack Hold, 53/35 lbs (24/16 kg)
Time Domain: 12:00-15:00 minutes
Time Cap: 18:00 minutes
Accessories:
5 rounds for quality of:
Reverse Sled Drag, pick load, 100 ft
Sled Push, pick load, 100 ft
Sandbag Carry, pick load, 100 ft
Farmer Carry, pick load, 100 ft