WOD WOD, August 23, 2023

Today is a big aerobic session. Spend time explaining to the class that pacing is everything here. They can optimize optout on a session like this often by simply working steadily for about :40 and allowing for :20 to breathe and transition. Athletes have a chance here to kill it and go hard, and also the option to take a conservative or almost an “active rest” approach and stay between zone 2 and zone 3 with their heart rate. Today involves no overhead contractions to help shoulders recovery and prepare for training later this week.

200m Run easy

250m Row

15/10 Cal Bike

2 rounds easy

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1:00 Couch stretch each leg

:30 Samson stretch each side

1 round

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10 Russian KB Swing (lighter than WOD)

50ft. Single arm Farmer carry each arm (lighter than WOD)

50ft. Overhead single arm carry each arm

2 rounds

Practice sled push x 2-3 efforts each athlete

Select where athletes will start WOD and GO!

42:00 Every minute on the minute

1. Row (Cals)
2. 200m Run
3. Russian KB Swing (53/35lb.)
4. Sled Push / Pull (Walk backward) (empty)
5. Bike (Cals)
6. Farmer Carry (53/35lb.)(25ft. Shuttle walk for reps)
7. Ski (Cals)

6 rounds through for max reps/ cals.

*Scale loading back for limitations