WOD: Saturday 240518

Happy weekend everyone!

• Coaching Notes

We are tackling a fun pumpy style workout today with a challenging core finisher. This is a different style workout with a waterfall style feel to it in a partner AMRAP format. The idea is to build to weights that are around 50-55% of 1RM for the Bench Press and loads that athletes can maintain unbroken for on the Dumbbells. This will keep things moving consistently throughout the entire AMRAP with very little rest periods as athletes will generally just need a little break waiting for their partners to complete the Devils Press before rotating stations.

The warm-up and workout should allow for tie to go through the core finisher, so build that in today as a fun community builder that will put the final topper on the workout today.

metcon: "The Interview"

Complete as many rounds as possible in 20 mins of:

15 Bench Press, 135/95 lbs

10 Dumbbell Box Step-ups, 50/35 lbs, 20 in

5 Devils Press, 50/35 lbs

Accessories:

For quality:

L-Sit Hold, 25 secs

Rest 30 secs

15 V-ups

Rest 30 secs

Weighted Forearm Plank, pick load, 1 min

--then--

L-Sit Hold, 20 secs

Rest 30 secs

15 V-ups

Rest 30 secs

Weighted Forearm Plank, pick load, 1 min

--then--

L-Sit Hold, 15 secs

Rest 30 secs

15 V-ups

Rest 30 secs

Weighted Forearm Plank, pick load, 1 min

--then--

L-Sit Hold, 10 secs

Rest 30 secs

15 V-ups

Rest 30 secs

Weighted Forearm Plank, pick load, 1 min