WOD: Thursday 220707

Looking forward to the day that Sara decides to join us again for Jorts Friday 5am class. A boy can dream.

• Daily Focus

We are looking to create a workout that will help athletes break a good sweat without having them push to their edge. This should allow for focus on rowing form, skiing form and quality bracing patterns on the carries. Do not let athletes go full tilt on the machines as that will change the stimulus of the workout significantly. Think about pacing and steady state effort throughout. We understand that not all gyms have all the machines so making a smart sub by having an athlete run for 45 secs, or subbing out double unders, or even a banded pull down ski substitution will still help create the effect we are going for today.

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• Points of Performance & Coaching Cues

Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.

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

Sandbag Carry: Lap the bag by getting under it and utilizing the forearms, then grab the bag tight with arms wrapped around it tightly. Stand tall and keep the bag in the belly and chest tall as we walk.

Ski Erg: Focus to keep the handles from touching each other. Initiate through the lats and finish with the triceps.

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• Scaling Considerations

Ski Erg: Sub resistance band skiing.

Row: Sub resistance band row.

Bike: Sub a Bike Erg for similar calories or we can go to a 45 sec run for the day. Either as a straight 150 m run or a shuttle run.

Farmers Carry: Just reduce the loads to ensure unbroken 100 ft and good positions.

Sandbag Carry: We can bear hug 2x45/25 lbs / 20/15 kg plates together to create a similar effect to the sandbag carry, or we can sub a dual kettlebell front rack carry.

Metcon: "Cocktail"

Every 1 min for 24 mins, alternating between:

15/12 Row Calories

Farmers Carry, 70/53 lbs, 100 ft

15/11 Echo Bike Calories

Sandbag Carry, 150/100 lbs, 100 ft or 100ft DB Front Rack Carry 50/35

15/12 Ski Erg Calories or DB Renegade Rows (15-20 reps) 50/35

Rest 1 min

Accessories:

Pike-ups

3-6-9-12-15-12-9-6-3

Rest as needed between sets.