WOD: Saturday 210925

Chest day, best day Lisa! Who doesn’t a little bench press?

Coaching Notes:

Today is all about pushing the pace. The workout is simple, very straightforward and the athletes can breakup the workload to allow them ample rest time to hit the next set hard. Managing how athletes get in and out of the rower will actual be a huge component to how well athletes perform here.

Scaling Mods:

Today the movements are simple and scaling is minimal. If we need machine substitutions we can utilize the bike erg as the next best piece of equipment and just double the distance of the rower. If we are utilize the assault bike or echo bike we are saying that 150/120 Cals is equal to that of a 2k row so 75/60 is 1k on the rower.

Metcon: Problem Dog

With a Partner, Each Segment for time

100 Abmat Sit-Ups

2k Row

100 Abmat Sit-Ups

R: 5:00

1k Row

100 Box Jump Overs 24/20''

1k Row

*split work evenly

Time Cap = 40:00

Accessories:

5 Sets

:15/:15 Single Leg Glute Bridge Hold w/Adduction (holding medball b/t legs)

:15/:15 Star Plank

:30sec Weighted Plank

Load: Choice