WOD: Thursday 230126

Don’t worry Jeff, the weekend is almost here.

• Daily Focus

We want to get the day going with a little Turkish get-up and rope climbs skill/strength work before tackling a quality conditioning piece with the emphasis on getting the work done quickly and then resting to be able to hit higher power output on the bike and on the run. Pacing this just to get the work done is not the ideal stimulus, so make sure to tell athletes to try to bank time and push the effort a bit today.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Turkish Get-ups: Keep a straight arm position, eyes locked on kettlebell, lean into elbow, then sit-up, bridge, pull leg through to low lunge, sit to half kneeling lunge position, then stand tall. Be sure to retreat with the same steps on the way down as way up in reverse.

-Scale: Sub out single arm overhead tall kneeling-to-standing.

Rope Climbs: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope.

-Scale: Sub out pull to stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.

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.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

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.

Echo Bike or Assault Bike Subs:

17/13 Bike Erg Calories or Row Calories

skill/strength:

Every 1 min for 8 mins, alternating between:

1 L/1 R Turkish Get-up, pick load

3 Rope Climbs

Turkish Get-ups- increase loads or challenging across

2-3 Rope Climbs

metcon: "Na'vi"

Every 4 mins for 24 mins do:

0:00-1:00: 17/12 Assault Bike Calories

1:00-2:00: 50 Double Unders/75 Single Unders

2:00-4:00: Run, 200 m

Accessories:

Every 1 min for 9 mins, alternating between:

12 Feet Elevated Parallette Push-ups

20 Kettlebell Gorilla Rows, pick load

Sandbag Bear Hug Hold, pick load, 40 secs