WOD: Thursday 230706

• Daily Focus

We have a double EMOM today with the focus on increasing intensity from the 20 min EMOM into the 12 min EMOM. We hit a 40 min EMOM two weeks ago and that should give athletes a good idea for pacing capacity and strategy when tackling this one. The difference here is that we have added in a max rep component which will challenge athletes with their pacing even more as they are dictating the pace on one movement. Have athletes focus on developing a pace on set 1 then move into challenging themselves on set 2.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

-Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. Sub same cals on Ski Erg or Bike Erg.

-Echo Bike Calories: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs. Increase calories on the Assault Bike to 16/12.

-GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely. Weighted sit-ups, v-ups, or tuck-ups would be ideal scale.

-Lateral Burpees: Stay low to the bar and jump feet laterally close to the rower before jumping over the rower. We can scale to a traditional burpee or a box elevated burpee.

metcon: "Lansky"

Every 1 min for 20 mins, alternating between:

16/12 Bike Calories

15 GHD Sit-ups

15/12 Row Calories

Max rep Lateral Rower Burpees

-- Rest 4 mins --

Every 1 min for 12 mins, alternating between:

16/12 Bike Calories

15 GHD Sit-ups

15/12 Row Calories

Max rep Lateral Rower Burpees

Accessories:

4 rounds for quality of:

10 L/10 R Half Kneeling Paloff Press + Rotations

Overhead Contralateral High + Low Carry, pick load, L+R 50 ft/R+L 50 ft