WOD: Thursday 241024

Well, at least it’s not complicated…

• Coaching Notes

Today is about cyclical work and lactate threshold mixed with leg stamina + overhead mobility. We will be looking to tackle a quick and fast bike into a good transition to the barbell before heading out for a run on each round. The goal here should be to use the run as a steady pace to get the heart rate back down before moving into the next round. Remember this is actually a 9 round workout with each 3 rounds segmented out as a set done on the 10:00 mark. Focus to find scaling and adjustments that allows for consistency and teach athletes pacing strategy.

metcon: "Odin"

3 rounds, each round for time, of:

15/12 Bike Calories

15 Overhead Squats, 95/65 lbs

Run, 200 m

15/12 Bike Calories

12 Overhead Squats, 95/65 lbs

Run, 200 m

15/12 Bike Calories

9 Overhead Squats, 95/65 lbs

Run, 200 m

Go every 10 mins.

accessories:

5 rounds for quality of:

6 L/6 R Bulgarian Split Squats, pick load

Reverse Sled Drag, pick load, 100 ft