WOD: Wednesday 230719
Remember your headphones for today…
• Daily Focus
The focus today is on aerobic development and pacing. We are looking to have athletes work at a controlled pace at the onset of this workout and steadily let the heart rate rise and pick up the pace. We are looking for a nice gradual increase of pace down to the final row. The workout has a greater emphasis on the run, so that is more where we would like to see the pace increased. This means that the 1000 m and 750 m should be paced a little more on the rower before hitting the final 500 m with intensity. Focus on a quick and to the point warm-up in order to allow athletes to have the full time to hit this workout. If you are worried about enough rowers for class, this workout will work well as the run will take more time than the row today, so classes can just start on a 5:00 min delay and that should help space things out.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Row for Meters: 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 calorie ski erg or bike erg. If we scale to the bike erg just double the distance here in order to maintain a similar stimulus.
-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 / per 200 m : 15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike, 20/16 Cal Airdyne
metcon: “Rowdy McRowface”
For time:
Run, 2000 m
Row, 1000 m
Run, 1500 m
Row, 750 m
Run, 1000 m
Row, 500 m
Time domain: 30-35 mins
Time cap: 40 mins
Accessories:
3-6-9-12-15-12-9-6-3 reps, for time of:
V-up Russian
Twist Hollow
Hold, 1 sec