WOD: Monday 240415

Welcome to the Transition phase. Hopefully last week’s tests went well for you all.

• Coaching Notes

The workout today is a fun one that has a good mix of movements with a small rep scheme to allow athletes to be challenged, but still very successful as each movement should be able to be done in quick succession leading right from one to the next. The overall focus today will be on a little bit more leg stamina for the workout, however we will have some time today to go over the Bar Muscle-Up and spend time with progressions here before getting into the workout. We will be of course doing singles as we have Burpee Bar Muscle-Ups today which should allow athletes to possibly get their first and have fun with the movement today. For scaling purposes we will keep things simple as we have a test of Toe to Bar in tomorrow's workout so we want to make sure we are keeping progressions that just work on the burpee pull-ups or jumping pull-up variation.

The goal will be to have a progressive warm-up of around 10 minutes before tackling 15 minutes or so of progressions for the Bar Muscle-Up as well as modifications and touches on the movements for the workout. The workout today will be 24:00 minutes long and can be run on a delay in order to allow for athletes to hit the max calories at the end of each AMRAP. The goal here would be to just run the first portion as if it ends at the 2:00 minute mark, then start the bike at the 2:00 minute mark and work until the 3:00 minute mark before a 1:00 minute rest.

Strength: Gymnastics drills

Muscle up drills

Metcon: "Just Enough"

6 rounds, 3 mins each, for max reps of:

50 Double Unders

4 Dumbbell Power Cleans, 50/35 lbs

4 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

4 Burpee Bar Muscle-ups

Max reps in remaining time Bike Calories

Rest 1 min

Accessories:

3 rounds for quality of:

10 Deficit Kettlebell Deadlifts, pick load

10 Goblet Cossack Squats, pick load

Weighted Sorenson Hold, pick load, 35 secs