WOD: Thursday 241107

All the cardio. Just needed the ski erg to round it all out.

• Coaching Notes

Today, is a nice strong work on the mixed mono piece with the focus on lactate threshold work that allows for about 2:00 of rest on each set. The biggest key today from a coaching standpoint will be managing the volume of each segment to ensure that each athlete is meeting the stimulus and intensity that we are after. For bigger classes we can make some adjustments to allow for an easier rotation through, but this was written in a way where we can have athletes either start on different stations or on a delay to allow for all of our athletes to hit this in a way that targets the right time domain and effort.

metcon: "Buck's Eye" - 12:00-22:00

For time:

Run, 800 m

Row, 600/500 m

44/32 Bike Calories

metcon: "Buck's Eye" - 12:00-22:00

For time:

Run, 600 m

Row, 500/450 m

34/26 Bike Calories

metcon: "Buck's Eye" - 22:00-30:00

For time:

Run, 400 m

Row, 400/340 m

24/18 Bike Calories

accessories:

4 rounds for quality of:

Hollow Hold, 20 secs

Side Plank, L 30 secs/R 30 secs

Weighted Plank, pick load, 40 secs