WOD: Thursday 230119

We’re over halfway done with the rowing challenge. Make sure you are logging your meters!

• Daily Focus

We have a nice little mixed mono triplet today with the goal of pushing lactate threshold. The combination of these 3 movements and distances within the time frame of 10 mins will create a good challenge and really shorten down the rest period most would like to see for a piece like this. For class management we should be able to start athletes on different stations and keep the stimulus of the workout. The goal is to really have athletes push around 85% of their max heart rate for 8-9 mins before resting until the 10 min mark and hitting 2 more intervals.

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• 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.

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.

Metcon: "Negative 25"

3 rounds, each round for time, of:

Row, 1000/850 m

55/38 Assault Bike Calories

Run, 400 m

Go every 10 mins.

Goal: 8-9 mins per round

Accessories:

For 3 cycles:

AMRAP in 3 mins of:

20 Alternating V-ups

Hollow Hold, 10 secs

20 Russian Twist

Hollow Hold, 10 secs

Rest 1:30 between each cycle.

For each cycle restart the AMRAP.