WOD: Saturday 211204

A Series of Unfortunate Events? How did y’all get my autobiography so early?!

Points of Performance & Coaching Cues:

-Row: Straight chain path and initiate the pull with legs, body, then arms.

-Run: Focus on pulling off the floor with the legs and keeping the pelvis in a neutral position underneath the torso. This will help create better core engagement, minimizing lumbar hyperextension and in turn creating greater transfer of energy for the run.

-Burpees: We want to work on falling fast to the floor and then moving up quickly with our legs to our hands. Do not think during these burpees, just move. The second you think these are hard you will slow down. Move quick and be tired later.

Scaling Considerations:

For the purposes of this workout the only thing we need to focus on is challenging the pace here and making sure athletes are going fast. So volume really is the biggest scale.

Running substitute would be the bike.

Bike Erg = 1000 m/800 m

Echo/Assault Bike = 40/32 Cals

Airdyne = 50/40 Cals

“A Series of Unfortunate Events”

Alt EMOM 36 mins: Teams of 3, alternating between:

Row, 500/420 m

30 Burpees

Run, 400 m

Each for time.

Partner 1 starts on station 1.

Partner 2 starts on station 2.

Partner 3 starts on station 3.

Rotate stations each set, so that each partner will hit each station 3 times.

Accessories - Core Work:

For quality:

20 V-ups max effort Hollow Hold

-- Rest 1 min --

15 V-ups max effort Hollow Hold

-- Rest 1 min --

10 V-ups max effort Hollow Hold

-- Rest 1 min --

max effort Weighted Plank Hold, 45/25 lbs