WOD: Monday 241125

• Coaching Notes

We are starting off the week with some fun here tackling a grip stamina style workout with a little added challenge of some high skill gymnastics. We will keep things simple and just go into a Burpee Pull-Up modification today in order to keep things cyclical and moving.The focus here is to have each set starting on a 10:00 clock with the goal of completing each in that 6:00-8:00 time domain. This will allow us to maintain intensity for the entire 6 rounds of this workout. Spend time going through some gymnastics progressions and efficiency tips as well as positions for the Single Arm Overhead Lunges. We are looking for consistency within each set and across all rounds.

metcon: "An Old Wooden Ship"

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Bar Muscle Ups

Kettlebell: (53/35lb, 24/16kg)

accessories:

For Quality:

5 Sets

10 Push-Ups @ 30x1 Tempo

10 Ring Rows @ 30x1 Tempo