WOD: Wednesday 230405

Rowing, your favorite thing ever Erin!

• Daily Focus

We have an aerobic capacity focus today with the stimulus centered around lactate threshold work. The goal is to really hit a hard and challenging pace that allows for the work to be completed in approximately 8 mins, with the cap per round set at 9 mins. For those that are not as aerobically inclined, please adjust down to level 2 to make this a more manageable task.

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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:

45/36 Ski Erg Calories/Bike Erg Calories

24 Shuttle Runs, 25/25 ft

Row Calories: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to Ski Erg or Bike Erg calories. The ideal would be Ski Erg, but it is still a change from the Echo Bike to the Bike Erg so it works if needed

metcon: "Aston Villa"

4 rounds, each round for time, of:

Run, 600 m

50/40 Row Calories

45/35 Assault Bike Calories

Go every 10 mins.

Reverse direction each round.

Time cap: 9 mins per round

Accessories:

4 rounds for quality of:

10 L/10 R Standing Banded Psoas Marches

Sandbag Bear Hug Hold, pick load, 40 secs

10 Glute Ham Raises