WOD: Wednesday 220427

coach Craig told me that we don’t do enough bike cals in workouts, so your wish is my command Craig.

• Running Drills

3 rounds for quality of:

Bounding Run, 100 ft

Wall Lean Sprint, 10 secs

20 L/20 R Banded Heel Pulls

-We want to work through some drills here to really get athletes understanding the movement and mechanics of correct running form.

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• Points of Performance & Coaching Cues

-Burpees-to-Target: Make sure that your feet are directly underneath the bar and jump feet away and hands right underneath the bar to ensure a quick movement from the burpee to the jump to target.

-Run: Focus on keeping the pelvis position neutral and tucked under your torso. Pull of the the ground on each stroke and work to create a strong quick cadence.

-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.

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• Scaling Considerations

-Toes-to-bars: Lets 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.

-Run Machine Subs:

200 m =

15/12 Row/Ski Erg/Bike Erg Calories

12/9 Echo Bike Calories

14/11 Assault Bike Calories

20/16 Airdyne Calories

-Bike Machine Subs:

55/44 Assault Bike Calories

60/48 Airdyne Calories

56/45 Bike Erg/Row/Ski Erg Calories

-Burpees-to-Target: Scale to traditional burpees.

“Sonic the Hedgehog”

2 rounds for time of:

50/40 Bike Calories

Run, 400 m

-- Rest 3 mins --

25 Burpees-to-Target, 6 in

25 Toes-to-bars

Run, 400 m

-- Rest 3 mins -

Accessories:

3 rounds for quality of:

10 Goblet Cyclist Squats, pick load

10 Reverse Nordic Curls

10 Med Ball GHD Sit-ups, pick load