WOD: Wednesday 220928

Y’all really thought you could get through another week without making it onto a rower? You thought wrong!

• Daily Focus

We are focused on developing aerobic capacity and working into our row progression, however we are tackling it with a little different emphasis today and starting with the run into the row. This will tire out the legs and lead into a challenging row to finish each set. The goal here is to run fast and finish with the row at goal 5 km pace on each set. This will mimic tired legs at the end of the 5 km TT and allow for a mixed session with the emphasis on continuing our row progression. We can set this up on a delay to allow multiple groups to hit the workout. Due to the fact that we have a run + row + rest period, this will allow for an easy delay of 4-5 mins between groups in order to have two groups tackle this workout.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Row Skill Work

2 rounds for quality of:

Arms Only Rowing, 30 secs

Body + Arms Only Rowing, 30 secs

Legs + Body Only (Straight Arms), 30 secs

Low Stroke Rate, 30 secs

High Stroke Rate, 15 secs

Goal Pace, 30 secs

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• 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.

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 for max meters or cals.

MetCon: "Breakage"

4 rounds, 6 mins each, for max distance of:

Run, 800 m

Max distance in remaining time Row

Rest 3 mins between each round.

Accessories:

[ Sled Drag, 100 ft ] 1-1-1, using heaviest weight per set

[ Reverse Sled Drag, 100 ft ] 1-1-1, using heaviest weight per set

[ Lateral Sled Drag, 100 ft ] 1-1-1, using heaviest weight per set