WOD: Thursday 220804

Well Ramsey, at lest there is not bike in the workout today…

• Daily Focus

Today, we are tackling a long aerobic capacity and midline stability workout. We are adding in some traditional cardio, along with carries in order to keep things feeling good, work on global tension and teach our body how better to utilize the transverse abdominis (internal weight belt). Think about steady state zone 2 cardio the entire workout. Don’t push on any exercise, just focus on being smooth and keeping the body tight throughout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.

-Row Machine Subs: Same distance on the Ski Erg or double the distance for the Bike Erg.

Sandbag Carry: Lap the bag by getting under it and utilizing the forearms, then grab the bag tight with arms wrapped around it tightly. Stand tall and keep the bag in the belly and chest tall as we walk.

-Scale: Lighten the load and/or go to dual kettlebell front rack carry.

Single Arm Overhead Carry: The focus is on a straight arm, tight belly, and pressing through the sky as we walk. Work to keep the gap between the sternum and belly button tight to avoid overextension of the lumbar spine.

-Scale: Light the load or go to a farmers carry if the athlete has issues going overhead.

Wall Sit: Knee angle should be at 90 degrees with butt on the wall and feet firmly planted. Ideally we keep our hands off our thighs and focus on a quality position with a tight belly and trying to drive the belly button to the wall.

MetCon: "River's Edge"

3 rounds for time of:

Row, 500/425 m

Run, 400 m

Single Arm Overhead Carry, 53/35 lbs, L 100 ft/R 100 ft

Row, 500/425 m

Run, 400 m

Sandbag Carry, 150/100 lbs, 100 ft

Wall Sit, 1 min

Time domain: 30-40 mins

Time cap: 40 mins

Accessories:

3 rounds for quality of:

8 Dumbbell Front Raises, pick load

8 Dumbbell Lateral Raises, pick load

8 L/8 R Kettlebell Gorilla Rows, pick load