WOD: Saturday 240127

Have a great weekend!

• coaching Notes

Today's session is all about camaraderie and the thrill of working alongside either a new partner or your trusty workout buddy. Our objective for this session is to focus on upper body density training through Wall Walks and Rope Climbs, while also introducing some challenging "odd" movements that haven't been featured in our programming for a while.

We're spicing things up by combining the Plate Ground to Overhead with the Overhead Walking Lunge. This pairing provides an extra challenge and adds to the interference for the upper body. It's also an effective way to enhance unilateral muscular stamina and work on hinge pattern development.

To prepare athletes for the workout, begin with a general warm-up to get them primed and ready. Then, dive into a fun warm-up game that will not only boost energy but also have everyone laughing and enjoying themselves before taking on the workout.

Today's session promises a mix of teamwork, new challenges, and a dash of fun. Encourage athletes to give their best, support each other, and relish the opportunity to break a sweat together. Let's make this a memorable and enjoyable workout!

metcon: "Dream Team"

3 rounds, 8 mins each, for max reps of:

8 Wall Walks

24 Plate Ground-to-Overheads, 45/25 lbs

Plate Overhead Walking Lunge, 45/25 lbs, 24 m

8 Rope Climbs

Max reps in remaining time Ski Erg Calories

Rest 3 mins

Accessories:

Every 1 min for 15 mins, alternating between:

Ring Body Saw, 30 secs

Hollow Hold, 30 secs

Russian Twist, 30 secs max rep

Weighted Hanging Knee Raises, pick load

Rest 1 min