WOD: Wednesday 240911

Gonna need bigger whiteboard to write all of that down.

• Coaching Notes

Today is all about aerobic capacity and leading into some challenging paces on the Run, Bike and Row. We are adding in a little dose for the hamstrings with the russian Kettlebell Swings that will help to light up the erectors a bit as we move into the Row and the Run. The goal here is consistency across all 3 stations over all 3 sets. We are looking for each station to roughly take about the same as the next and can start athletes on different stations and even on a delay that should allow for things to really round out well with class management issues with limited equipment. The goal here is consistency, to work on some rowing form today and build our aerobic base.

metcon: "Empty the Tank"

For time:

0:00-3:00:

Run, 400 m

-- then --

3:00-6:00:

17/13 Bike Calories

30 Russian Kettlebell Swings, 53/35 lbs

-- then --

6:00-9:00:

Row, 500 m

-- then --

9:00-12:00:

Run, 400 m

-- then --

12:00-15:00:

17/13 Bike Calories

30 Russian Kettlebell Swings, 53/35 lbs

-- then --

15:00-18:00:

Row, 500 m

-- then --

18:00-21:00:

Run, 400 m

-- then --

21:00-24:00:

17/13 Bike Calories

30 Russian Kettlebell Swings, 53/35 lbs

-- then --

24:00-27:00:

Row, 500 m

accessories:

3 rounds for quality of:

10 L/10 R Banded Terminal Knee Extensions

Reverse Sled Drag, pick load, 100 ft

Sorenson Hold, 40 secs