WOD: Friday 241004

At least there are not Turkish Get Ups….

• Coaching Notes

We are getting into a longer workout here today with the focus on lactate threshold conditioning as well as upper body muscular endurance and interference. The goal is to maintain consistency across all sets, so having athletes choosing specific mods and loads to allow for consistency is the priority today. We are looking for athletes to stick to keeping the mods for the Handstand Push-Ups to strict today to create a little more of a strength endurance emphasis rather than relying on the hips and momentum in the hips. This means leaning into the Box Pike Handstand Push-Up modification or even going to a dual dumbbell z-press.

metcon: "Siege of Troy"

5 rounds, each round for time, of:

16 Kettlebell Swings, 53/35 lbs

Run, 200 m

Single Arm Overhead Walking Lunge, 53/35 lbs, L 25 ft/R 25 ft

Run, 200 m

8 Strict Handstand Push-ups

Rest 1 min between each round.

Goal Time Domain: 22:00-27:00

Time Cap: 30:00

accessories:

4 rounds for quality of:

Wall Facing Handstand Hold, 30 secs

10 L/10 R Half Kneeling Banded Paloff Press Rotations

8 L/8 R Side Plank Banded Rows