WOD: Tuesday 210824

Looking fabulous as always Lori.

WHITEBOARD BRIEF

- We are working on developing capacity here. With the EMOM being 4 minutes of working minutes and 1 minute of a rest minute athletes should be moving for much of each minute and really trying to get to their rest minute. Best way to make this work in a class structure would be to start athletes on a delay, but if that is not available because of timing then start athletes on different stations, but have them move in order. Ideally, all athletes will rest on the same minute however so start on working stations and have everyone just rest on minute 5.

-Scaling Notes

Today, we are keeping things simple today and mostly scaling volume for our scaling mods. For those that have slam balls, that is a great modification for burpees. We would prefer athletes to choose a dynamic flexion movement for burpees, but if their back is not great we can move into empty barbell good-mornings or banded good-mornings as a rehad/prehab exercise for the burpees.

Inception

30:00 EMOM
Min 1: 15/12 Cal Row
Min 2: 15 GHD Sit-ups or 20 Abmat Sit-Ups
Min 3: 15/11 Cal Bike
Min 4: 12 Burpees to Target
Min 5: Rest

*score: as rounds completed, each minute is a round (24 available scored rounds)

Scoring: Rounds + Reps

Accessories

Every 3:00 x 5 Rounds Complete:
10 Barbell RDL *moderate loading
10 Weighted GHD Hip Extensions (45/25# plate)
100ft Sled Push *moderate loading