WOD: Thursday 230713

• Daily Focus

Today, we are getting after some gymnastics skill work on the rope climbs. Ideally we are looking to complete each set in under 40 seconds which will allow 3 people per rope to be working through the Rope Climb Skill / Volume piece. We won’t have a ton of time to go through things today on the rope, so find some good mods that will work both strength and skill for all levels and just touch on them so each athlete has an idea and opportunity to work on something that is helping them improve. This is a piece that allows for a lot of coaching to be had during the piece rather than just beforehand. We will then move into a machine triplet with the focus of staying at a challenging pace throughout and leaning into a little discomfort at the top end of our aerobic zone as we push towards Anaerobic Threshold capacity.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Calorie Row: 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.

-Calorie Echo Bike: 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

-Calorie Ski Erg: Focus to get tall and pull through the lats and body before utilizing the triceps. Too many people hit the triceps first and burn those out. Our lats are our biggest muscle. So use them! The best sub today would be a 200 m Run in place of the Ski Erg.

gymnastics:

Every 2 mins for 8 mins do:

3/2 Rope Climbs

metcon: "Mitty"

6 rounds, each round for time, of:

20/16 Row Calories

18/15 Ski Erg Calories

16/12 Bike Calories

Go every 5 mins.

Accessories:

10-9-8-7-6-5-4-3-2-1 reps, for quality of:

Strict Ring Dip

Ring Support Hold, 1 sec

Supinated Ring Pull-up

Ring False Grip Hang, 1 min