WOD: Thursday 230302

What are our predictions for 23.3? Marathon run for time?

• Daily Focus

Today, the focus is on a mix of aerobic support work and midline conditioning. The challenge here is that each set should be done in around that 8 min mark which means that athletes will only have roughly 2 mins to recover and then move back onto the rower for the next round. We set this up in a way where you can start athletes on different stations or on a delay in order to make your lives easier with class management and flowing big classes through the workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Row Calories: We can sub the calories for a Ski Erg or Bike Erg or move to a 400 m run for the day.

Echo Bike/Assault Bike Calories:

-Scale: 50/40 Bike Erg Calories

Med Ball Weighted Sit-ups: The med ball must pass over your head and touch the ground behind your head then come to full sit-up and reach the ball past your toes.

-Scale: V-ups or AbMat Sit-ups

Metcon: "Alpha"

3 rounds, each round for time, of:

50/40 Row Calories

30 Med Ball Sit-ups, 20/14 lbs

44/33 Assault Bike Calories

Kettlebell Front Rack Carry, 53/35 lbs, 200 ft

Go every 10 mins.

Accessories:

3 rounds for quality of:

8 L/8 R Half Kneeling Paloff Press + Rotations

16 Kettlebell Renegade Rows, pick load

Sandbag Bear Hug Hold, pick load, 45 secs