WOD: Friday 240301

Walking into the weekend like:

• Coaching Notes

The focus for this workout is on skill more than intensity today. Have a game plan for your teaching moments and cues to have athletes feel successful and excited to go through these progressions. This is a classic day that a lot of athletes would shy away from because they see high skill movements that they don’t believe they can do, but is the exact day that you can win clients over. Find those moments, create those small wins, and lean into teaching progressions. For the workout make sure athletes have a movement they can keep moving in and loads on the barbell that are in that light / moderate range to complete each set with only 1-2 breaks.

gymnastics:

For quality: Handstand Hold, 10 mins

metcon: "Roaming Diane"

For time:

21 Deadlifts, 225/155 lbs

Handstand Walk, 21 m

15 Deadlifts, 225/155 lbs

Handstand Walk, 15 m

9 Deadlifts, 225/155 lbs

Handstand Walk, 9 m

Time Domain: 4:00-7:00 minutes

Time Cap: 10:00 minutes

Accessories:

5 rounds for max hold of:

10 L/10 R Single Arm Z Press, pick load

8 L/8 R Side Plank Banded Rows

10 Parallette Push-ups max hold Chin Over Bar Hold