WOD: Monday 231211

• Coaching Notes

We have a classic mixed modal conditioning focus today with the goal of maintaining consistency across all sets. We have included two machines today in order to allow athletes to work with a partner or on delays in order to rotate through this workout without needing to have a delay by sharing the Rower or the Ski Erg. The sets of Pull-Ups that sandwich the rest will create the most challenge for most athletes as they won't be fully rested before making their way back up the ladder on the workout. We want today to be a day where we really can spend some time talking through the pull-up progressions, scaling, and correct kipping mechanics in order to develop the chest to bar pull-up, which is very challenging due to the extra need of the shoulder blades to retract harder to get the chest to the bar. Make sure athletes choose a weight on the Wall Ball they can do unbroken and a pace on the machines that is sustainable across all sets.

metcon: "On The Way Down"

3 rounds for time of:

9 Chest-to-bar Pull-ups

15 Wall Balls, 20/14 lbs, 10 ft

21/17 Row Calories

Rest 1:30

21/17 Ski Erg Calories

15 Wall Balls, 20/14 lbs, 10 ft

9 Chest-to-bar Pull-ups

Rest 1:30

Goal: 2:00-3:00 / Station , 19:00-25:00

Total Time Time Cap: 28:00

Primary Objective: Consistency

Secondary Objective: Chest to Bar Pull-Ups

accessories:

3 rounds for quality of:

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

10 L/10 R Single Arm Dumbbell Preacher Curls, pick load

10 Barbell Reverse Wrist Curls, pick load