WOD: Thursday 230907

• Coaching Notes

Today, is all about those abs and conditioning. We are looking to tackle a good dose on the GHD, and this of course can always be rotated out for med ball weighted sit-ups, V-ups, or AbMat sit-ups and still keep very close to the stimulus depending on whether or not the gym has enough GHD's or not. We do however believe that going over correct technique for the GHD Sit-up and placement of hips on the pads is very important for you to hit with your class today in order to dial in best positions and movement. We are combining the GHD's with some running and biking today to really work on pumping up the heart rate for a good little burn on a Thursday.

A special note about the warm-up today. We want you to tackle it like another piece for specific development purposes. Please go over mechanics and talk through the pogo jumps as well as the alternating leg bounds. These are great for plyometric development, leg drive, and developing stronger ankles and calves.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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.

-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. Scale to the prescribed Assault Bike or Bike Erg for the same calories as the Assault Bike.

-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.

metcon: "Down Mainstreet"

For time, Every 6 mins for 18 mins do:

20 GHD Sit-ups

Run, 400 m

22/17 Assault Bike Calories

-- Rest 2 mins --

Every 4 mins for 12 mins do:

10 GHD Sit-ups

Run, 200 m

12/9 Assault Bike Calories

accessories:

4 rounds for quality of:

Sandbag Bear Hug Hold, pick load, 45 secs

Kettlebell Overhead Hold, pick load, 30 secs

Reverse Sled Drag, pick load, 100 ft

Sled Push, pick load, 100 ft