WOD: Thursday 221020

Here we go folks. All your hard work on rowing pays off today.

• Daily Focus

Today is the day for the 5 km row TT. You have a time to beat and a pace per 500 m, so this is the time to develop a strategy and hunker down and hit that pace and stay engaged. We have placed in multiple other options today that we think would be great subs for bigger class sizes or limited equipment gyms.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Row Skill Work

2 rounds for quality of:

Arms Only Rowing, 30 secs

Body + Arms Only Rowing, 30 secs

Legs + Body Only (Straight Arms), 30 secs

Low Stroke Rate, 30 secs

High Stroke Rate, 15 secs

Goal Pace, 30 secs

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

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.

MetCon: 5k Time Trial

Row 5 km This is an all out effort for time.

Time domain: 17-22 mins

Time cap: 25 mins

Accessories:

3 rounds for quality of:

10 L/10 R Banded Clam Shells

15 Ring Hamstring Curls

15 Weighted Hip Extensions, pick load