WOD: Saturday 240224

Have a great weekend everyone!

• Coaching Notes

We have a good old fashion partner workout on Saturday, with the focus on leg stamina, aerobic endurance, and building that community vibe. This one is a fun one to lean into with most of the work being done in a 1:1 work to rest ratio and the focus being to hit sets of 5+ per movement. For our coaching emphasis it will be about priming athletes and getting them moving and feeling ready to tackle the work and the runs. So getting the system hot a bit, touching on the movements, and making sure that athletes have an understanding of the standards is of primer importance prior to starting this workout. A note, that we are again hitting a little sprint finisher as a fun burnout to the day. This one is a challenge and we really want to see how fast athletes can get that rower up and moving to finish off the day. 100m Sprints are gnarly and will definitely require some people holding down the rower and screaming in your ear! Get after it and have fun!

metcon: "Flock of Seagulls"

2 rounds for time of:

Partner Run, 800 m

50 Burpee-to-Targets, 6 in

50 Kettlebell Swings, 70/53 lbs

50 Goblet Lunges, 70/53 lbs

Time Domain: 16:00-25:00 minutes

Time Cap: 30:00 minutes

Accessories:

Go Every 2 mins:

Row: 5x 100 m

Each for time.

Rest as needed between efforts.