WOD: Saturday 240217

Have a great weekend everyone! Welcome to the gym Colleen!

• Coaching Notes

We have a fun partner workout on the docket today with the focus being communication, community, and a fun little burner. We have also included something a little different as a finisher for the day that should bring the hype as we will have some short sprints on the ski erg to finish things off. This can also be done on any other machine, but we are looking for a little more arm focus and tricep burn to target the finisher of the day. Our warm-up is built around getting athletes warm and targeting specific points on each movement that will help open athletes up and get them primed for solid movement patterns and to go fast to finish this workout. The target on the rower will be having your feet unanchored on round 1 in order to shift the focus to keep the feet rooted and connected to the rower. Round 2 we will get into body and arms rowing with the idea of developing the body hinge and learning how to finish strong through the chest, then on round 3 putting the full stroke together.

metcon: "Castle Park"

For time:

50 Burpee Box Jump Overs, 24/20 in

Row, 2000 m

50 Burpee Box Jump Overs, 24/20 in

200 Double Unders

Accessories:

Tabata Ski Erg Calories

The Tabata interval is 20 secs of work followed by 1:40 of rest for 5 intervals.

Tabata score is the total reps performed in all of the intervals.