WOD: Wednesday 210922

Put your hand up if you’re ready for the weekend.

Coaching Notes:

Today, we are hitting a fun conditioning oriented workouts where we are mixing up sets of rowing, running, and burpees. This should be a difficult workout that will be all about pacing and hitting that last 500m row hard.

Scaling Mods:

Today if we need to we can move the reps/distance down to keep everyone hitting the same stimulus and time domain. If we need to sub out the rower ideally we go to a 4k bike erg and 1k bike erg. If we need to sub the run out we would do a 2k bike erg. If you don't have bike ergs we can do assault or echo bikes. The time domain here for the row is ideally 8min, so for the bike we are looking at around 150/120 Cals, for the run we are looking at around that 5min mark so 80/60 for Cal Bike, and for the 500m row we would be right around 2min so 30/22 Cals is ideal.

Metcon: Crazy Handful of Nothin'

For Time:

2k Row

30 Burpees

1000m Run

30 Burpees

500m Row

Time Cap: 30:00

Accessories:

3 Sets, for Quality

100ft Dual KB OH Carry

20 Weighted Calf Raises

:30sec Sorenson Hold

Load: Choice