WOD: Friday 231110

Contrary to the title of the workout, there is a 30min cap. The workout does have an end.

• Coaching Notes

We have a long workout today to finish off the week. The goal here today is to maintain a consistent pace throughout the entire 30:00 minutes. Even though we are mixing up the movements, we should be thinking about each section as a continuation of the previous and working our way to complete 3 rounds of each set of movements to finish off each 10:00 minute AMRAP. For class management purposes we can start athletes on different stations today and even some on a delay if necessary to allow for everyone to tackle this workout as prescribed. Remember that we are going to be implementing one workout a week that hits or is above that 30:00 minute time domain during this cycle as a focal point to increase our overall work capacity and resiliency.

metcon:

"The Never-ending story" - Part 1

In 10 mins do:

Run, 1000 m, then in the remaining time, AMRAP of:

10 Thrusters, 95/65 lbs

10 Pull-ups

Directly into…

"The Never-ending story" - Part 2

In 10 mins do:

100/80 Row Calories, then in the remaining time, AMRAP of:

10 Wall Balls, 20/14 lbs

10 Push-ups

Directly into…

"The Never-ending story" - Part 3

In 10 mins do:

110/80 Bike Calories then in the remaining time, AMRAP of:

5 Pull-ups

10 Push-ups

15 Air Squats

accessories:

3 rounds for quality of:

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

12 Tall Kneeling Banded Lat Pull Downs

6 L/6 R Bulgarian Split Squats, pick load

GHD Supine Hold, 15 secs