WOD: Friday 240816

Chest day, best day!

• Coaching Notes

Today is a fun little pump style workout with the emphasis on an upper body push-pull pump conditioning workout. I would imagine setting this up where you have the Benches in a line, then the Kettlebells in a line, and finally have the rows in a line. You will start on the Bench, pump out 12 reps unbroken, then move to the American Kettlebell Swings for 18 Reps, ideally unbroken as well, and then finish with a challenging Row where the goal will be to finish faster on each round as the workout progresses. This workout will flow nicely with groups as we can set-up into heats and start on 1:20 delays in order to make sure that everyone is out of the way on the Benches and can get off the Rower in time for the next group to get on it. This would mean that you have one group starting at 0:00, one group starting at 1:20, and one group starting at 2:40, which will then have the first group starting back around at the 4:00 mark. This flows well and allows for 3 groups to get into the workout. If you only need 2 groups, then start on a 2:00 delay and have one group start at 0:00 and one group start at 2:00.

metcon: “Pump the Brakes"

5 rounds, each round for time, of:

12 Dumbbell Bench Press, 50/35 lbs

18 Kettlebell Swings, 53/35 lbs

24/18 Row Calories

Go every 4 mins.

Goal: 2:30-3:15/set

Time Cap: 3:30/set

accessories:

3 rounds for quality of:

12 Ring Push-ups

20 Alternating Kettlebell Gorilla Rows, pick load