WOD: Saturday 240406

Happy weekend and Happy Murph prep.

• Coaching Notes

The workout today is centered around gymnastics endurance and muscular stamina with the goal of maintaining consistent sets and pacing across. By tackling this with a partner, we can keep volume to an appropriate level with the emphasis on maintaining a strong run pace as we get some rest once we get inside the gym. Total volume today for each partner will be around 30 Pull-ups, 15 Ring Muscle-Ups, and 7-8 Rope Climbs. With 315 Air Squats combined between the two athletes expect a good amount of leg fatigue to develop in the later half of this workout. The challenge here for athletes would be to maintain quick sets of 15 reps at a time to maintain that set. A special challenge today would be to maintain unbroken reps for exactly half of each set, meaning that on set one both partners would do an unbroken set of 90 reps. Again, this might not be the best strategy for overall time, but will provide a good challenge and dose to get ready for “Murph.”

Have fun today and get after it!

metcon: "Monkey Business"

For time:

Partner Run, 2000 m

180 Air Squats

60 Pull-ups

Partner Run, 1000 m

90 Air Squats

30 Ring Muscle-ups

Partner Run, 500 m

45 Air Squats

15 Rope Climbs

Time Domain: 30:00-35:00 minutes

Time Cap: 40:00 minutes

Accessories:

5 rounds for quality of:

5 Tempo Strict Dips

10 Dumbbell Hammer Curls, pick load

15 Barbell Wrist Curls, pick load