WOD: Tuesday 221011

“It’s all in the hips. It’s all in the hips. It’s all in the hips.”

• Daily Focus

We are touching on some pace work before circling back around with our 5 km row test next week. Today, the volume should be in the range of 2200-3000 m and this will allow us to hit the pace, feel it out and let the body recover before the retest. For the toes-to-bar EMOM, we have coupled it with double unders to create some shoulder fatigue and get a little conditioning effect that will help enhance our ability to keep consistent on double unders through other workouts.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

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: Sub any machine or run for 800 m for time with 1 min rest periods.

Rowing Intervals:

Each for distance:

Row: 3x 3 mins

Rest 1 min between efforts.

MetCon: “Happy Gilmore”

Every 1 min for 9 mins do:

35 Double Unders

9 Toes-to-bars

Accessories:

3 rounds for quality of:

15 L/15 R Side Lying External Rotations, pick load

10 Plate Hollow Rocks, pick load