WOD: Thursday 230105

Just a couple of pals.

Workout Notes:

• Daily Focus

We are working into a little aerobic capacity work today with a challenging 4 set workout with each round starting with a 500/425 m row, directly into 75 double unders before finishing off the AMRAP with max effort shuttle runs. With 3 min rest between sets, we should have athletes able to fully recover to hit the next set with the same intensity. Each effort should build towards the top end of threshold capacity and start to dip into the 90%+ HR zone. The style of this workout allows for multiple groups to go through so that we can manage the equipment and space for the rowers and shuttle runs.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• 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.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

Shuttle Runs: Stay low and touch the tape line with the opposite hand on each rep to keep from spinning in circles.

metcon: "The Choice Is Yours"

4 rounds, 4:30 each, for max reps of:

Row, 500/425 m

75 Double Unders

Max reps in remaining time Shuttle Runs, 25 ft

Rest 2:30 between each round.

Accessories:

Complete as many rounds as possible in 8 mins of:

Forearm Plank Hold, 1 min

8 L/8 R Standing Banded

Psoas Marches 10 Glute Bridge + Adductor Squeezes, pick load