A. 21 minute EMOM of Running and Toes to Bars
Every 3 minute for 21 minutes (7 rounds):
– Run 400 meters
– 12 Toes to Bars
## GENERAL
* Starting a round every 3 minutes
* Looking for a moderately fast run and ideally unbroken sets of toes to bar
* Ideal timing is roughly 2:30 minutes for the runs and 30 seconds for the toes to bar, leaving 30 seconds for rest
* Bring down the distance and/or rep scheme to accomplish that
* Score is the slowest round of the 7 rounds
## TOES TO BAR
* Find a variation or number that allows you to maintain a good rhythm and not a pendulum swing
* Should be able to ideally complete these unbroken
## RUN
* If unable to run, complete one of the following
* Should be something you can complete in 2 minutes or less
* 500/400 Meter Row
* 40/28 Calorie Schwinn Bike
* 800 Meter Bike Erg
* 28/20 Calorie Assault or Echo Bike
## DAILY VIDEO
Click [here](https://youtu.be/Kcvy3J8LdwA)
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Straight Leg Inchworms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
# MOBILITY (10:00 – 12:00)
## Pigeon Pose + Lat Stretch: 30 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. At the same time, reach the arm across the body to stretch the lat. When right leg is forward, reach the right arm across the body. When the left leg is forward, reach the left leg across the body.
# TEACHING (12:00 – 25:00)
## TOES TO BAR
### Rhythm
For both of our movement today, we’ll utilize a partner to help improve some points of performance. Reference the daily video to see example of both of these drills. For the toes to bar, the goal of this drill is the hit the hollow and the arch equally. This allows athletes to generate more power while staying balanced on either side of the bar, making it easier to get the toes to make contact.
### Movement Prep
10 Scap Pull-ups
10 Kip Swing Taps
5 Knee Up Taps
3 Toes to Bar (No Tap)
### Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees Up
## RUN
### Lean
With moderately fast runs today, we want to emphasize the lean we’ve been talking about over the last few weeks. This drill (see daily video) utilizes a partner to “break your fall”. The harder we lean, the faster we run. We’ll lean into our partner and pull the feet under the hips, simulating what it’ll feel like to be out on the pavement. The supporting partner will let go at the end of the 20 seconds and get out of the way as the runner takes this body position in to their run.
### Movement Prep
*Each Partner: *
20 Seconds Leaning Pulls
100 Meter Run
# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
100 Meter Run
5 Toes to Bar
# STRATEGY + WOD (30:00 – 60:00)
## GENERAL
* Score is slowest of the 7 rounds
* Treat the first round like it’s the fourth round
* There tends to be some fall off, so aim for consistency throughout, not very fast speed early
* Record times during rest period after each round
## TOES TO BAR
* Great day to push for big, ideally unbroken sets
* If you have to break, try not to take more than one quick one (6-6 or 7-5)