WOD: Saturday 240803

Have a great weekend!

• Coaching Notes

We have a fun partner workout today that will start off with a medball run to get things underway. This run will be done with one medball and can be passed back and forth for the entire run or swapped back and forth between partners from round to round. We will then move our way into Toes to Bar and Single KB Tall Kneeling to Standing. The focus here for our gym portion will be core stability and conditioning. For the workout, make sure that athletes understand they need to keep track of the reps completed, but can adjust back and forth between themselves on either movement, they just need to complete all 60 reps on both movements before moving into round 2. The goal here today is to have a consistently moving workout that lasts around that 15:00-20:00 time domain.

metcon: "Hang Tight"

For Time, With a Partner

400m Medball Run, 20/14

60 Single Kettlebell Front Rack Tall Kneeling to Standing, 53/35

60 Toe to Bar

400m Medball Run

40 Single Kettlebell Front Rack Tall Kneeling to Standing

40 Toe to Bar

400m Medball Run

20 Single Kettlebell Front Rack Tall Kneeling to Standing

20 Toe to Bar

accessories:

For Quality:

12:00 EMOM

Minute 1 - :30 Ring Plank Circles

Minute 2 - 10 Ring Crunches

Minute 3 - 5/5 Kettlebell Side Bends, Moderate Load

Set the rings so they are 2 inches off the ground for the planks and crunches.