WOD: Thursday 221110

I’ve said it before, and I’ll say it again: “Education is important, but big biceps is importanter!”

• Daily Focus

Today we are getting after a little speed with some shuttle runs as well as a challenging pace on that row. The focus today is to work on consistency across as well as practice the ability to get out of the turns fast on the shuttle runs. We will not forget about the upper body today as we are starting things off with a little bodybuilding work for the upper body, focusing on the mid-back, lats, and biceps. For class management, we should be thinking about have everyone go in two groups and just starting on the 90 secs. You could do this where you had athletes start on the 45 sec mark and just have it be the 8 shuttle runs in 45 secs, and then the other athletes are off the rowers at 45 secs. This would allow for 3 groups, but it will get messy. The suggestion would just be using another machine for the max effort.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Shuttle Runs: Work to turn and touch at the same time on the shuttle run and accelerate out of the turn. This will keep top end speed more sustainable throughout.

-Scale: Running singles, standing Bike Erg or the Air Bike would be the best scales for a shuttle run today.

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.

-Scale: Sub out any machine equipment today and work for a sustainable pace throughout.

Jacked N’ Tan:

Every 3 mins for 9 mins do:

1x [ 6 Kettlebell Renegade Rows + 6 Gorilla Rows ], pick load

1x [ 4 Kettlebell Renegade Rows + 2 Gorilla Rows ], pick load

1x [ 2 Kettlebell Renegade Rows + 2 Gorilla Rows ], pick load

12 Dumbbell Bicep Curls, pick load

MetCon: "Benny the Jet"

10 rounds, 1:30 each, for max distance of:

8 Shuttle Runs, 50 ft

Max distance in remaining time Row

Rest 1:30 between each round.

Shuttle Runs- 1 rep = 25/25 ft

Accessories:

5 rounds for quality of:

20 Alternating V-ups

12 Alternating Plank Leg Lift + Arm Lifts