WOD: Thursday 250227

• Coaching Notes

This workout is designed to test endurance, efficiency, and skill under fatigue. Athletes should aim for consistent pacing across all six rounds, pushing their efforts on the run and row while maintaining quick transitions. The air squats should be completed unbroken and fast to maximize time for the handstand walk. Advanced athletes should aim for controlled, efficient handstand walks, while intermediate and beginner athletes can modify with wall walks or bear crawls as needed. Coaches should focus on proper running mechanics, rowing efficiency, and ensuring athletes maintain steady breathing patterns to avoid burnout. The goal is to sustain effort across all sets while improving movement consistency.

This will ideally be a good flush out with a little skill session to have athletes practicing and moving the day before tackling the Open.

weightlifting:

Every 2 mins for 10 mins.

5 Power Cleans, @ 65%+ of 1RM Power Clean.

metcon: "Time Capsule"

Every 6 mins for 30 mins do:

Run, 400 m

Row, 300 m

20 Air Squats

Handstand Walk, 10 m

Accessories:

4 rounds for quality of:

5 L/5 R Single Leg Lateral Box Jumps, pick height

Side Plank, L 30 secs/R 30 secs

Sorenson Hold, 1 min