WOD: Wednesday 230412

The face you make when you hear your dog chewing on something they should NOT have.

• Daily Focus

We have a challenging chipper here with the focus on steady state work and a mix of a little quad pump with shoulder fatigue. The workout really starts once we get to the dual kettlebell clean and jerk, so let athletes know that pacing will be of utmost importance here as we get over the hump and tackle the back half of this workout. As always we can move from kettlebells to dumbbells and that will help reduce some issues with the movements for many new athletes.

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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

-Echo Bike Subs:

45/35 Assault Bike Calories

metcon: "Zax"

For time:

Row, 1500 m

10 Shuttle Runs, 50 ft

30 Burpee Box Jump Overs, 24/20 in

30 Kettlebell Clean & Jerks, 53/35 lbs

30 Burpee Box Jump Overs, 24/20 in

10 Shuttle Runs, 50 ft Row, 1500 m

Time domain: 22-27 mins

Time cap: 30 mins

Accessories:

4 rounds for quality of:

10 L/10 R RNT Split Squats, pick load

10 Seated Barbell Good Mornings, pick load

15 Ring Hamstring Curls