WOD: Saturday 240601

Have a great weekend!

• Coaching Notes

Today is a team workout, but the work is very much done individually in a “Fight Gone Bad” style scenario with the goal of maintaining consistency across all sets. The focus here will be to hit the bike at around 80-85% effort, then transition right into the American Kettlebell Swings before then working to maintain a steady pace on the Box Jump Overs even as your legs are beginning to burn. This is really what we want athletes to think about as they tackle this one, because I am sure more than a few will end up hitting the gas right off the bat and really losing steam towards the final two rounds. If you have some competitive individuals, have them compete against each other on teams and see how many reps the teams can tackle in this format. Each round we can tally total reps and have the final team member record totals during their rest minute. The focus should be to get over 45 reps / set of 3 movements which means average 15+ on each.

metcon: "Into the Wild"

5 rounds, 1 min per station, for max reps of:

Bike Calorie

Kettlebell Swing, 53/35 lbs

Box Jump Over, 24/20 in

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

3 rounds for max hold of:

15 L/15 R Single Leg Dumbbell Hip Thrusts, pick load

Sandbag March, pick load, 30 secs

Max hold Wall Sit