WOD: Saturday 240525
Have a great weekend everyone!
• Coaching Notes
We are tackling a fun barbell cycling workout today with the goal of keeping intensity high with alternating full rounds of a fast little triplet. The goal for our warm-up here will be to prime positions and movements to hit a little barbell primer and get things ready to tackle the barbell conditioning workout. We are looking for athletes to choose loads that they can move efficiently and safely in order to keep this as a high intensity workout rather than chasing strength.
We can spend a little time today after the workout going through some Yoga Flow here as a group in a nice little circle cooldown to calm the nervous system down as these style workouts tend to ramp the system up a bit and need a little more focused cooldown.
warm up/primer:
1x [ 1 Snatch High Pull + 1 Muscle Snatch + 2 Overhead Squats + 1 Power Snatch + 2 Overhead Squats + 2 Power Cleans + 2 Front Rack Reverse Lunges ]
1x [ 1 Snatch High Pull + 1 Muscle Snatch + 2 Overhead Squats + 1 Power Snatch + 2 Overhead Squats + 2 Power Cleans + 2 Front Rack Reverse Lunges ]
1x [ 1 Snatch High Pull + 1 Muscle Snatch + 2 Overhead Squats + 1 Power Snatch + 2 Overhead Squats + 2 Power Cleans + 2 Front Rack Reverse Lunges ]
1x [ 1 Snatch High Pull + 1 Muscle Snatch + 2 Overhead Squats + 1 Power Snatch + 2 Overhead Squats + 2 Power Cleans + 2 Front Rack Reverse Lunges ]
Use the heaviest weight you can for each set. Rest as needed between sets.
metcon: "I Am Speed"
12 rounds for time of:
8 Overhead Squats, 115/75 lbs
7 Bar Facing Burpees
6 Alternating Front Rack Reverse Lunges, 115/75 lbs
5 Bar Facing Burpees
Accessories:
12:00 AMRAP
:30 sec Wrist Flexor Curls, Palms Down
15/15 Side Lying DB External Rotations
:30 sec Wrist Flexor Curls, Palms Up
6 Jefferson Curls, Light