WOD: Friday 240405

It’s a “don’t think, just move” kind of day.

• Coaching Notes

We have a fight gone bad style workout today, with the goal to increase our capacity across a wide range of movements and have some focal components to the workout rather than just focusing on total reps across all. The idea here is to think about the training stimulus associated with the workout rather than just the overall score today. We have a wide range of ways to tackle this workout and for many, leaning into a strength would be the way to get the most total reps for each set. However, today the focus will be to have athletes focus on their weakest movement and work to accomplish the most reps there then reducing volume on the other movements to keep the focus on their limiter. This is a way to change the way athletes think and approach workouts and is a wonderful way to bring in a different coaching talking point to the day.

metcon: "The Octagon"

3 rounds, 1 min per station, for max reps of:

Bar Facing Burpee

Deadlift, 155/105 lbs

Toes-to-bar

Shoulder-to-Overhead, 155/105 lbs

Bike Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

4 rounds for max reps of:

10 Glute Ham Raises

L-Sit Hold, 15 secs

20 Banded Hip Extensions

Max rep Alternating V-ups, 25 secs