WOD: Thursday 240229

Let the Open begin!

• Coaching Notes

The goal today is to allow some good breathing and get the heart rate elevated in this 3 round workout. We are mimicking the idea of doing a 3 x 1 mile run session on the track with this mixed mono couplet. We will start things off with some good running drills to challenge a little reactivity and coordination as well as target some midline and posterior chain engagement to make sure athletes are feeling primed and ready to hit the ground running. The focus is sustainable strong paces across with the goal of completing each interval in 8:00 minutes and allowing for 4:00 minutes rest between each. Those that are pushing the time domain up to 10:00 minutes on the first set should reduce the volume on rounds 2 and 3 to keep with the same stimulus.

metcon: "Cross Country"

3 rounds, each round for time, of:

Bike Erg, 1000/850 m

Run, 800 m

Bike Erg, 1000/850 m

Go every 12 mins.

Accessories:

4 rounds for quality of:

8 L/8 R Half Kneeling Kettlebell Chop + Lifts, pick load

Paloff Hold, L 30 secs/R 30 secs

10 L/10 R Single Leg Barbell Hip Thrusts, pick load