WOD: Thursday 220616

Brad making sure he gets every meter out of every pull on the rower. Can you blame him?

• Daily Focus

The focus today is on the midline and aerobic capacity. We are hitting some escalating rows with carries to work on the breath while bracing. The workout will build over and increase challenging over the course of it as the time under tension increases. Pacing and control is the name of the game today.

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• Points of Performance & Coaching Cues

Overhead Carry: Press through the kettlebells and elevated the shoulder blades as we walk. Create a tight position through the midline and stay steady.

Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

Double Kettlebell Front Rack Carry: Work on a quality set-up and clean to the shoulders, then keep everything tight and engaged with a quality rack position and the knuckles touching at the collar bone.

Farmers Carry: Belly tight, kettlebells at the sides, and chest tall.

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• Scaling Considerations

Row: Sub the rower for the same meters on Ski Erg or run, and double the distance for the Bike Erg.

Double Kettlebell Front Rack Carry/Farmers Carry: Adjust the loads and find positions that allow athletes to move consistently throughout the workout. For overhead we can go to a single arm variation, and for the front rack we can do a sandbag bear hug.

Metcon: "Chasing Amy"

3 rounds for time of:

Double Kettlebell Overhead Carry, 53/35 lbs, 100 ft

Row, 200 m

Double Kettlebell Front Rack Carry, 53/35 lbs, 200 ft

Row, 300 m Double Kettlebell Farmers Carry, 53/35 lbs, 300 ft

Row, 400 m

Time domain: 17 mins-22 mins

Time cap: 25 mins

Accessories:

4 rounds, 20 secs per station, for max reps of:

V-up Rest 10 secs

Russian Twist Rest 10 secs

-- Rest 1 min --

4 rounds, 20 secs per station, for max reps of:

V-up Rest 10 secs

Russian Twist Rest 10 secs