WOD: Wednesday 230322

New profile pic Bonds?

• Daily Focus

Today, we have the “Triple 3” re-imagined as a workout now split into 3 rounds and worked inversely to end on the rower. The goal today is to get athletes pushing the boundaries of what they think they can hold for the duration of the workout. As coaches we should talk over what the expectations are for the workout and have athletes devise a good pacing strategy for how to best tackle the workout. Thoughts would be to go out on the run at around 10 km pace, split the dubs into 2 sets and then hold onto the rower at around 5 km pace +4 secs/500 m.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Row Machine Subs:

Bike Erg, 2000/1800 m

Ski Erg, 1000/850 m

60/40 Echo Bike Calories

70/55 Assault Bike Calories

100/70 Airdyne Calories

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.

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.

Metcon: "The Gulch"

3 rounds for time of:

Run, 1 mi

100 Double Unders

Row, 1000 m

Time domain: 35-40 mins

Time cap: 42 mins

Accessories:

4 rounds for quality of:

20 V-ups

20 Russian Twists

20 Hollow Rocks

Forearm Plank Hold, 1 min Rest 2 mins