WOD: Friday 240607

Put your hands up if you’re ready for the weekend.

• Coaching Notes

Today, we have a challenging chipper on the docket with the focus on pacing and muscular endurance. The biggest challenge here will be the 20 Bar Muscle-Ups and 10 Wall Walks to finish this one as fatigue has set in and we are working to finish the workout strong here. We should spend some time today going through some Bar Muscle-Up progressions and teaching components today in order to get things primed and ready to go. Ideally tackle the Low Bar Banded Bar Muscle-up, the Toenail Spot Bar Muscle-Up. We really like these scales as they help understand the mechanics and turnover, while also being relatively easy to work into a class setting and teach athletes.

We will then just need to get athletes to the correct loading and workout modifications that will allow them to tackle the workout in the intended time domain and stimulus for the day. Have fun with this one! It’ll definitely be a doozy of a workout.

metcon: "Chip Shot'"

For time:

Row, 1000/850 m

50 Dumbbell Push Press, 50/35 lbs

45/32 Bike Calories

30 Dumbbell Reverse Lunges, 50/35 lbs

20 Bar Muscle-ups

10 Wall Walks

Goal: 16:00-20:00

Cap: 25:00

Accessories:

5 rounds for max reps of:

3 Weighted Strict Pull-ups, pick load

7 Banded Strict Chest-to-bar Pull-ups

Max rep Dumbbell Bicep Curls, 30/20 lbs