WOD: Wednesday 220511

Anyone else try the Cinnamon Challenge back in the day? Don’t be shy, you’re among friends here.

• Running Drills

3 rounds for quality of:

Bounding Run, 100 ft

Wall Lean Sprint, 10 secs

20 L/20 R Banded Heel Pulls

-These drills are to get athletes to understand how they should feel on the run today. The bounds are specifically to get the leg drive and hip flexors moving. The wall lean sprint is meant to work on body position and get the heart rate up a bit more. The banded heel pulls will help activate the hamstrings and get athletes focusing on the pull off the floor rather than pressing through the floor.

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• Points of Performance & Coaching Cues

-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.

-Walking Lunge: Elbows up, chest tall, and walk with feet in shoulder width position so that you don’t end up walking in a tight rope.

-Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

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• Scaling Considerations

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calories

40/32 Airdyne Calories

-Push-ups: Let’s go to an elevated push-up or a band assisted push-up.

-Walking Lunge: Depending on the athlete an alternating step-up to a lower box can be much better for the knees than the lunges. Also air squats are a great option as well if unilateral loading is an issue.

"Cinnamon Challenge"

2 rounds, each round for time, of:

Run, 1 mi

Walking Lunge, 100 ft

50/40 Push-ups

Walking Lunge, 100 ft Row,

500/425 m

Go every 20 mins.

Accessories:

5 rounds for quality of:

5 L/5 R Bulgarian Split Squats, pick load

10 L/10 R Single Arm Dumbbell Bench Press, pick load

Double Kettlebell Overhead Carry, pick load, 50 ft