WOD: Thursday 240718

• Coaching Notes

We are working our way into the Push Press progression today with 4 sets of 4 reps @ 75%+. The goal is to allow athletes to work up in the range of around 85% today for the final 4. The focus here will be the vertical dip and drive with a full lockout of the knees, hips, and shoulders over midline.

We will then be moving into a nice little triplet that should give you remnants of an Open Workout with the combination of Wall Walks, Alternating Dumbbell Snatches, and Double Unders. This is set on a challenging 3:00 time clock to push athletes to be at a little harder pace than they would normally like to go. The focus is to stay smooth and develop as much energy aerobically even in a domain that would typically create a high anaerobic output. By that we mean that each movement will jack the heart rate up, but by practicing movement efficiency we can learn to control the heart rate and intensity to create better sustainability.

strength:

Every 2 mins for 8 mins.

4 Push Press, pick load

metcon: "This is Madness"

4 rounds, each round for time, of:

4 Wall Walks

12 Alternating Dumbbell Snatches, 70/50 lbs

48 Double Unders

Go every 3 mins.

accessories:

4 rounds for quality of:

Single Arm Ring Plank, L 20 secs/R 20 secs

Kettlebell Overhead Carry, pick load, 50 ft 10 L/10 R

Weighted Oblique Crunches, pick load