WOD: Tuesday 220517

You know what they say Kyle, the simplest looking workouts are usually the most fun.

• Running Drills

3 rounds for quality of:

Bounding Run, 100 ft

Wall Lean Sprint, 10 secs

20 L/20 R Banded Heel Pulls

-We are hitting some specific running drills that have been a focal point on a lot of the run days leading up, so athletes should start to feel a little more acclimated and ready to tackle them.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance & Coaching Cues

-Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Push-ups: You should be a moving plank and initiate the rep through the shoulders and not the elbows.

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Scaling Considerations

-Pull-ups: We are looking for banded strict pull-ups or toenail spot pull-ups today as the primary sub.

-Push-ups: Sub a band assisted push-up.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calories

40/32 Airdyne Calories

"Run Forrest, Run!"

3 rounds, each round for time, of:

Run, 400 m

20 Pull-ups

25 Push-ups

60 Air Squats

25 Push-ups

20 Pull-ups

Run, 400 m

Rest 3 mins between each round.

Time domain: 7-11 mins per round (26-36 mins total)

Time cap: 40 mins (total)

Accessories:

4 rounds for quality of:

6-8-10-12 Chest Supported Barbell Rows

10 Poliquin Raises, pick load

8 L/8 R Bulgarian Split Squats, pick load

4 L/4 R Bulgarian Split Squat Jumps