WOD: Wednesday 240214

Okay, Caio might not be having such a good time here…

• Coaching Notes

The focus today is to target our Chest to Bar Pull-Up efficiency and work on overall aerobic capacity in the range of threshold to supra-threshold. Supra-threshold is basically the zone just above true lactate threshold, but not purely to V02 Max yet. This style of work tends to yield huge benefits of raising our lactate threshold and the ability to sustain it longer. By targeting small quick sets on the Chest to Bar, we can teach athletes a more efficient kip with minimal rest and sets that will be manageable. This also leads athletes to understand how quick transitions and short rest periods can be more beneficial oftentimes in comparison to large unbroken sets of movements. Overall we are looking for efficient quick sets, short transitions, a run at or around 5k race pace, and a strong sprint finish on the row to end each set.

metcon: "Flyin High"

4 rounds, 4 mins each, for max reps of:

Max reps [ 5 Chest-to-bar Pull-ups ], 1 min

Run, 400 m

Max reps in remaining time Row Calories

Rest 2 mins

Accessories:

4 rounds for quality of:

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

15 Tall Kneeling Banded Lat Pull Downs

10 Reverse Nordic Curls