WOD: Thursday 220127

Can’t tell if Jeff is just focused on rowing or pure hatred behind those eyes.

• Points of Performance & Coaching Cues

-Row: Straight chain path and stay connected through the stroke. Legs, body, then arms!

-Ski Erg: Work to engage the lats and initiate the pull through the lats and body and finish strong with the triceps.

-Bike: Don’t sway side to side…focus on pushing and pulling.

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• Scaling Considerations

-Scaling is very simple today and the main focus is to really push that threshold pace and stay consistent for each set. For those that are feeling tired or beat up, have them just monitor their heart rate and steady below 70 bpm.

"Mikko's Triangle"

10 rounds, 1 min per station, for max reps of:

Row Calorie

Bike Calorie

Ski Erg Calorie or Max distance Famer’s Carry 53/35

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories

4 rounds for max reps of:

max rep V-ups, 1 min

Rest 1 min

Weighted Plank, pick load,

1 min Rest

1 min Palloff Hold, L 30 secs/R 30 secs

Rest 1 min