WOD: Saturday 240608

Have a great weekend!

• Coaching Notes

We are working into a fun partner workout with partners working in opposing directions in a movement sequence in an interval format on the 6 minute mark. The goal with each round of the workout is to finish in 3:30-4:30 in order to keep the stimulus of the workout. The goal with this is maintaining that 2:1 work to rest ratio and allow just enough rest to remain consistent across.

The Power Snatch should be at a load that is able to be done unbroken and the Toe to Bar are in a rep range that should allow for unbroken reps with the possibility of breaking into two quick sets of 6 or maybe even three sets of 4. Scale athletes accordingly based on these parameters.

metcon: "Dos Amigos"

4 rounds, each round for time, of:

Run, 200 m

12 Power Snatches, 95/65 lbs

24 Box Jump Overs, 24/20 in

12 Toes-to-bars

48 Double Unders

Go every 6 mins.

Accessories:

3 rounds for quality of:

12 Dumbbell Upright Rows, pick load

10 Reverse Nordics Weighted

GHD Supine Hold, pick load, 15 secs