WOD: Thursday 211028

The 7:30am class doesn’t feel whole unless Todd is there. Always great to have you in class Todd.

Coaching Notes:

Stimulus today is about finding that redline. We are going for broke here today and want to push the heart rate up over that 90% mark. It'll more than likely build throughout each interval, but we should be near maximum at the end of set 3. Focus is teaching the body how to recover from near max efforts with only 2 minutes of rest. Get after it!

Points of Performance:

-For the bar facing burpees, we are looking for chest to deck and two foot takeoff and two foot landing.

Scaling Considerations:

We don't need to worry too much about scaling today as the workout is simple with not a lot of need to scale. We can definitely scale the burpees to step-over bar burpees or burpees in place, but the biggest scale today will just be about scaling volume to maintain the stimulus of "Speed!"

"All the Resolutions"

3 rounds, each round for time, of:

15/11 Bike Calories 15 Bar Facing Burpees

45 Double Unders

12/9 Bike Calories

12 Bar Facing Burpees

36 Double Unders

9/7 Bike Calories

9 Bar Facing Burpees

27 Double Unders

Rest 2 mins between each round.

Accessories

3 rounds for quality of:

20 Mountain Climbers

Single Leg Glute Bridge Hold, L 20 secs/R 20 secs

20 Russian Twists

Side Plank, L 30 secs/R 30 secs

Rest 1 min