WOD: Saturday 231230

Have a great weekend and a Happy New Year!

• Coaching Notes

Today's session is a dynamic partner workout, designed to challenge upper body strength, grip, and stamina through a mix of push/pull exercises and a max calorie finisher in each 5-minute AMRAP. Athletes will engage in upper body interference by combining work on Strict Handstand Push-Ups with isometric holds and Pull-ups, as well as synchronized kettlebell snatches. Each AMRAP will culminate in alternating sprint segments on the bike, providing a high-intensity finish to each set. This workout not only aims to improve capacity in upper body gymnastics movements but also fosters community spirit and enjoyment through the partner format.

metcon: "Blitzen"

Complete in teams of 2

For time: In 5 mins do:

20 Strict Handstand Push-ups

20 Synchronized Kettlebell Snatches, 53/35 lbs

20 Pull-ups

Max reps in remaining time Bike Calories

Rest 2 mins ...

Repeat until you reach 100/70 Bike Calorie reps.

During the Handstand Push-Ups, one athlete will be holding a Handstand Hold against the wall.

During the Pull-Ups one athlete will be holding a dead-hang position

Goal: Complete in 3-4 Sets

Cap: 5 Sets

Accessories:

3 rounds for quality of:

Kettlebell Overhead Hold, pick load, 30 secs

12 Dumbbell Pull Overs, pick load

8 L/8 R Single Arm Dumbbell Rows, pick load