WOD: Thursday 221013

You’ve got all the talent in the world, but are you obsessed? Is it all you ever think about? Let’s face it, it’s you against you out there.

• Daily Focus

Today is all about that speed! We want athletes to focus on sending it pretty hard on the bike before transitioning into fast, low, and efficient bar facing burpees. For class management we should be able to start athletes on a delay in order to allow for multiple groups to hit the workout as prescribed. The bike should be done in under 45 secs, So we can start athletes on the 0:00, 0:45, and 1:30 in order to get 3 groups moving efficiently through the workout. The 1 min rest period is how this works out so well as on round 2, the first group would be starting at 2:30, the second group at 3:15, and the last group at 4:00. The other issue would be space and you will probably need two bars per 3 person team group to just be certain that you aren’t running into each other there.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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

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

Strength:

5 rounds for quality of:

10 Supine Leg Raises

10 L/10 R Side Plank Rotations

10 Tall Plank Knees-to-elbows

MetCon: “Hustle”

For time: In 1:30 do:

18/13 Assault Bike Calories

Max reps in remaining time Bar Facing Burpees ...

Rest 1 min and repeat until you reach 100 Bar Facing Burpee reps.

Round cap: 12

Accessories:

Go eat and sleep!