WOD: Friday 241206
I hope your two favorite movements in this world are wall balls and pull ups.
• Coaching Notes
We have a two part focus today with some quality work for the Front Squat + Split Jerk that will have us working in the range of 75-85% of our 1RM Clean and Jerk before tackling the workout "PRVN Classic" where we will be tackling a quality couplet that has some long "Fran-ish" feel to it that will definitely get the forearms burning and body heat up. This workout is meant to be in the strong sustained muscular endurance and stamina style time domain of right around 8:00-12:00, which targets our V02 Max and a volume that helps to develop overall capacity and consistency in workouts.
Strength / Weightlifting:
Every 2 mins for 12 mins.
1x [ 2 Front Squats + 2 Jerks ], @ 75-85%
metcon: "PRVN Classic"
For time:
24 Wall Balls, 20/14 lbs, 10/9 ft
12 Pull-ups
24 Wall Balls, 20/14 lbs, 10/9 ft
15 Pull-ups
24 Wall Balls, 20/14 lbs, 10/9 ft
18 Pull-ups
24 Wall Balls, 20/14 lbs, 10/9 ft
21 Pull-ups
24 Wall Balls, 20/14 lbs, 10/9 ft
24 Pull-ups
Goal: 8:00-12:00
Time-cap 15:00
accessories part a:
Every 1 min for 10 mins, alternating between:
Dead Hang, 45 secs
6 L/6 R Single Leg Kettlebell Deadlifts, pick load
accessories part B:
5 rounds, 30 secs per station, for max reps of:
Ring Curl
Ring Skull Crusher
Rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations.