WOD: Friday 240510

Here’s a pic of Nick. Nick is cool.

• Coaching Notes

We are getting into a Murph Prep Style day with the workout “Candy Lane”. One round of “Candy” is 20 Pull-Ups + 40 Push-Ups + 60 Air Squats. So, with this workout we broke one round of that into 2 sets on either side of a 400m run and created a 3 sets style workout to get in about 60% of the volume of “Murph” in this workout with the goal of building volume and intensity as we move closer to completing the full workout in a couple weeks. The goal for each set is to maintain around 5k pace on the run as we move into a quick set of 10-20-30 of the Pull-Up, Push-Up, Air Squat combo, before heading back out the door and then back down the ladder of 30-20-10 into a final 200m Sprint. Note that you get that 2:00 minute rest period to just recharge, reset and get ready to tackle the next set. Keep each round in sub 10 minutes is the ultimate goal for athletes to keep in order to maintain the stimulus and time domain of the workout.

metcon: "Candy Land”

3 rounds, each round for time, of:

Run, 200 m

10 Pull-ups

20 Push-ups

30 Air Squats

Run, 400 m

30 Air Squats

20 Push-ups

10 Pull-ups

Run, 200 m

Rest 2 mins between each round.

Accessories:

3 rounds for quality of:

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

10 Dumbbell Zottman Curls, pick load

12 Dumbbell Glute Bridge Pull Overs, pick load