WOD: Tuesday 221004

Let’s see if all that rowing over the last few weeks has paid off.

• Daily Focus

We are starting things off today with a little push/pull combo with the idea of getting in a heavy 5RM single arm dumbbell strict press and coupling that with a barbell bent over row to develop more midtrap, lat, and posterior delt engagement. We will then be moving into our row progression with one of our favorite benchmarks with the 10x 500 m row. This should be at 2 km race pace with only 1 min rest between intervals to develop our lactate threshold top end sustainable speed that will carry over the the 5 km retest.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Strict Press: Press through the entire foot as we drive the dumbbell overhead. Finish with a strong lockout overhead and the bicep covering the ear.

-Scale: Lighten the load or move to a single arm incline bench press.

Barbell Bent Rows:The body should be in a good deadlifting position with the torso at parallel to the floor. Keep the belly tight and row the barbell to the chest.

-Scale: Move to dual dumbbell bent rows or a single dumbbell bent over row.

Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.

-Scale: Double the distance Bike Erg, same distance Ski Erg, or 400 m on a run.

Strength:

Every 1 min for 12 mins, alternating between:

5 L/5 R Single Arm Dumbbell Strict Press, pick load

8 Barbell Bent Over Rows, pick load

MetCon: Aerobic Capacity Test

Each for time:

Row: 10x 500 m

Rest 1 min between efforts.

Time cap: 30 mins

Accessories:

5 rounds for quality of:

8 Pike Deficit Handstand Push-ups

Handstand Hold, 30 secs

12 Bent Over Reverse Flies, pick load