“WOW Air”

Crossfit Epically Awesome – CrossFit Epically Awesome


200 Meter Run


3 Rounds

Minute 1: 45 Seconds Easy Row

Minute 2: 45 Seconds Banded Drills

Minute 3: 45 Seconds Active Spiderman + Hamstring Stretch [Click Here](https://youtu.be/8veZcBi4ZMo)

*45 Seconds of Work + 15 Seconds For Transition to Next Station*


Round 1: Air Squats

Round 2: Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)

Round 3: Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)

*If you don’t have bands, complete this station without bands*


Couch Stretch: 90 Seconds Each Side

[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)

Lesson of the day


Feet & Knees

The focus on all our movements today are the feet and the knees. On the runs, especially the weighted Wreck Bag runs, it’s important to land softly with bent knees. Many runners will over-stride and land with a straight leg. This creates a lot of impact to the knee and heel. Let’s think about keeping the feet under the body and maintaining a soft knee to absorb the impact.



When setting the foot straps on the rower, we can aim for the strap to cover the pinky toes when tightened. We can adjust the plate up or down to find this position. Proper foot position here can help athletes find a better catch position. If the strap is too low on the foot, it may be hard for athletes to come in far enough while keeping the heels down. If the strap is placed too high on the foot, athletes will likely be able to come in far enough, but without a lot of support from the strap. Let’s find that happy medium.


The knees should be right under the elbows in the catch position of the row. This straighter leg position allows athletes to drive harder into the machine than if the knees tracked outside of the elbows. It is the equivalent of stomping straight down on an empty can to crush it vs. driving the knee out to stomp down on it. You get more power by stomping straight down. ***Take a look at the daily video for a visual of today’s rowing teaching points.***


Feet & Knees

Although it is the simplest of the three movements, we still want to bring some attention to the feet and knees on the air squat. Let’s make sure the feet are set-up at shoulder width. If the feet are too wide, the knees have the tendency to cave in as athletes fatigue. If the feet are too narrow, it’s hard to drive the knees out far enough to get proper depth. Finding the happy medium with the feet can better allow the knees to track properly.

WOD and strategy

“WOW Air” (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Wreck Bag Run (50/35)

* This 3-round workout is designed to be low skill and high effort

* With simple movements, athletes can focus more on their effort than the movements themselves

* Looking for this workout to take somewhere between 20-30 minutes to complete

* The best part of today’s workout is that there are no movements to break-up

* This is 20+ minutes of just moving

* Instead of figuring out what to break-up, athletes simply have to find their max sustainable speed across the 3 rounds

* Let’s find a speed in round 1 that athletes are confident in holding on to in round 2

* They can ask themselves: “How fast can I go in round 1 without having to slow down in round 2?”

* If the first two rounds are approached correctly, athletes will be able to push the last round – even possibly making it their fastest


* The 400 meter runs are completed with no weight

* The 200 Meter Wreck Bag runs should be completed with a weight that allows athletes to run the whole time

* If unable to use a Wreck Bag, run with another weighted object of some kind (medicine ball, sandbag, plate, empty sled…)

* **If unable to 400 Meter Run:**

* 28/20 Calorie Assault Bike

* Increase Row to 50/35 Calories

* **If Unable to 200 Meter Wreck Bag Run: **

* 100 Meter Farmers Carry


* If you’re short on rowers, stagger heats by 2 minutes


[Click Here](https://youtu.be/nujqKk_YDlw)

WOD and strategy

“After Party”

Metcon (No Measure)


On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 12 Toes to Bar

Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Assault Bike

*Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks*


30 Seconds Each

Upward Dog

Calf Stretch

Couch Stretch

Foam Roll Hamstrings

Foam Roll Upper Back

Foam Roll Lower Back

Lacrosse Ball Roll Against Wall



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