WOD: Tuesday 221213

I predict, with 100% confidence, that we will have perfect running weather for today’s workout. Nothing can go wrong.

• Daily Focus

We are hitting a long chipper today with the goal of challenging muscular endurance and stamina. We will work through a challenging mile run into a challenging mix of bodyweight conditioning and monostructural movements. The goal today is to keep the loads off the body by taking out any weightlifting movements, while still challenging the body through a wide range of movement patterns.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

Run Machine Subs:

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

1 mi =

Bike Erg, 3000/2700 m

Row, 2000 m

Ski Erg,1600 m

100/70 Echo Bike Calories

110/80 Assault Bike Calories

120/90 Airdyne Calories

Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.

-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

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.

Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Scale: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

Rope Climbs: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope.

-Scale: Sub out pull-to-stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.

metcon: "Spidey"

For time:

Run, 1 mi

10 Wall Walks

100 Double Unders

50 Pull-ups

Echo Bike, 2 km

10 Wall Walks

100 Double Unders

10 Rope Climbs

Time domain: 20-30 mins

Time cap: 35 mins

Accessories:

Sleep 8 hours. Eat.