WOD: Saturday 250111
New Year vibes. Have a great weekend!
• Coaching Notes
We are hitting up the final workout of the PRVN Community Throwdown with Workout #4. This is another two part workout with two inverse triplets where we are going down in reps during the first part and then up in reps on the second part. Today is meant to be run as heats on a Saturday and really get the entire community involved here for this one where we will have some fun, hopefully have some vendors involved and get some good grub, coffee, or whatever else you feel will bring the entire community together. This is a great opportunity to get athletes to have some fun, jump in and really get after a fun and challenging workout that is approachable for all.
Focus on setting athletes up with a quality warm-up and approachable scales for them as they tackle these workouts. We have made the scaled version of this approachable for the majority, but also placed in some alternate options for athletes just looking to jump in and have fun with the workouts!
metcon: PRVN Community Throwdown Workout #4
For time:
21 Deadlifts, 185/125 lbs
21 Box Jump Overs, 24/20 in
7 Partial Wall Walks
15 Deadlifts, 185/125 lbs
15 Box Jump Overs, 24/20 in
5 Partial Wall Walks
9 Deadlifts, 185/125 lbs
9 Box Jump Overs, 24/20 in
3 Partial Wall Walks
Rest 1 min
9 Deadlifts, 225/155 lbs
9 Box Jump Overs, 24/20 in
9 Handstand Push-ups
15 Deadlifts, 225/155 lbs
15 Box Jump Overs, 24/20 in
15 Handstand Push-ups
21 Deadlifts, 225/155 lbs
21 Box Jump Overs, 24/20 in
21 Handstand Push-ups
Time Domain: 12:00-18:00
Time Cap: 20:00
Accessories:
4 rounds for quality of:
Single Leg Sorenson Hold, L 15 secs/R 15 secs
Half Kneeling Paloff Press Hold, L 30 secs/R 30 secs
5 Tempo Ring Dips