WOD: Thursday 210909

Unfortunately, no toes to bar today Darla, but plenty of wall walks instead. Your favorite, right?

WHITEBOARD BRIEF

-Coaching Notes:

Today, we are hitting a longer 24 minute amrap with the focus on steady state pace that will turn into a little more of a grinding effort. This means the focus is not to go out too hot and to work on just staying steady and consistent. The tendency will be to rush the wall walks, so talk to your athletes about being very intentional with these and deliberate about keeping arms as straight as possible.

-Scaling Mods:

Today is pretty straight forward, so keep modifications minimal.

-GHDs can be subbed for traditional situps or v-ups

-Wall Walks, just don't walk as far up the wall or use feet on box and walk hands close to box then back to plank off box

-Box Jumps, sub out for step-ups

-Farmers Carry, just reduce the load.

A Handful of Dust

24:00 AMRAP

20 GHD Sit-Ups or 30 Abmat Sit-Ups

3 Wall Walks

10 High Box Jumps 30/24''

3 Wall Walks

100m Farmers Carry 70/50#, 32/22.5kg

Accessories

4 Sets, as big set

10/10 Glue Bridge Single Arm DB Bench

10-15 Push-Ups

10-15 Prone Y's