WOD: Thursday 230209

I’m sure it will be perfect running weather today. Especially at 5am.

• Daily Focus

Today’s focus is challenging our aerobic capacity. The goal today is to challenge our running with some mixed fatigue on the bike. For class management today we are going to want to start athletes on a delay to allow classes to manage the amount of bikes we are using at any given time. For “Badfish” we can work on a 3 min delay and for “Goodfish” we can work into a 2 min delay to manage when athletes get to the bikes.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• 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.

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:

-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

Bike Calories: Stay straight and work to push/pull on the bike with steady intensity. No swaying.

-Machine Subs: Scale to 30/24 Bike Erg or Row calories.

metcon: "Badfish"

3 rounds, each round for time, of:

Run, 800 m

45/33 Assault Bike Calories

Run, 200 m

Go every 10 mins.

Goal: Sub 8:30 per round

Accessories:

Complete as many rounds as possible in 8 mins of:

5x [ 1 Hollow Roll + 1 V-up ]

5 Meball Body Saws

10 Plank Hip Twists