WOD: Thursday 221006

“You know what the trouble about real life is? There’s no danger music.“ Burpees would have danger music for sure.

• Daily Focus

The focus today is purely on midline conditioning and aerobic capacity. By combining fast burpees with running and toes-to-bars we will see a huge amount of build up of cumulative fatigue through the hip flexors and lower abs. The goal will be able to maintain effort and pace throughout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

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:

200 m =

15/12 Row/Ski Erg/Bike Erg Calories

12/8 Echo Bike Calories

13/10 Assault Bike Calorie

20/16 Airdyne Calories

Line Facing Burpees: Stay low to the ground and jump feet close to the line before jumping over the line and getting right back down into the next rep.

-Scale: Scale to a traditional burpee or a box elevated burpee.

MetCon: "The Cable Guy"

10 rounds, 2 mins each, for max reps of:

10 Line Facing Burpees

Run, 200 m

Max reps in remaining time Toes-to-bars

Rest 1 min between each round.

Accessories:

Complete as many rounds as possible in 8 mins of:

Planche Plank Hold, 20 secs

Star Plank Hold, L 15 secs/R 15 secs

Copenhagen Plank Hold, L 15 secs/R 15 secs

Double Kettlebell Front Rack

Wall Sit, pick load, 20 secs