WOD: Thursday 230615

What ya looking at? What’s on the other side of the bar? Treasure?

• Daily Focus

The focus today is on muscular endurance and aerobic capacity. We will be starting each AMRAP with an escalating distance run, where the goal is to hit more reps in the first set, and then as the runs become longer the sets will reduce in reps to allow for a similar amount in each AMRAP. The idea should be to maintain a similar pace across all 3 sets for the run, wall balls and strict pull-ups. Due to the fact that this workout is 30 mins long we are building in a good little conditioning primer style warm-up to get athletes up to speed and ready to go by the end of the warm-up.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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

-Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to light thrusters.

-Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow. Scale to strict banded pull-up or toenail spot pull-up.

metcon: "A Knife & No Coin"

In 8 mins do:

Run, 600 m

Then in the remaining time:

AMRAP of:

18 Wall Balls, 20/14 lbs

12 Strict Pull-ups

-- Rest 3 mins --

In 8 mins do:

Run, 800 m

Then in the remaining time:

AMRAP of:

15 Wall Balls, 20/14 lbs

9 Strict Pull-ups

-- Rest 3 mins --

In 8 mins do:

Run, 1000 m

Then in the remaining time:

AMRAP of:

12 Wall Balls, 20/14 lbs

6 Strict Pull-ups

Accessories:

For quality:

Side Plank Hold, L 2:30/R 2:30

80 V-ups

100 Russian Twists, 35/25 lbs