WOD: Thursday 210930

Congrats to Rachel and Jeff on their recent engagement!

Coaching Notes:

Today, we are spending the time really honing in on our aerobic capacity work here and challenging our threshold pace. The 5k time domain is right at 85-90% of max heart rate and is right at that line of sustainable for roughly 15-25 minutes. We are starting off with some rowing technique as we have the time to really hit that today, so as a coach make sure you have walked yourself through the fine points. Have athletes hit the positions and work them through drills today to feel more proficient on the rower.

Scaling Mods:

Today, the main scale would be to sub out machines and maybe utilize the bike instead of running for anyone with calf, knee, or hip issues. We can utilize the assault bike or echo bike at 35/25 for calories instead of the 400m run.

Metcon: Chasing Amy

5 Rounds for Time

500/425m Row

400m Run

Time Cap = 25:00