WOD: Thursday 240926

• Coaching Notes

Today, we will focus on specific muscular endurance exercises for our legs, incorporating lunges, GHD sit-ups, and wall balls. Additionally, we have included targeted accessory work for our midline and shoulders, featuring flutter kicks and superman snow angels. This type of training is quite challenging, but is excellent for enhancing stability and aiding recovery. Please take the time to perform a thorough warm-up, particularly emphasizing the technique GHD sit-up as well as the Dual Kettlebell Front Rack Walking Lunge. Afterward, proceed with the workout and midline exercises to complete your session.

metcon: "Tai Lung"

Every 1 min for 16 mins, alternating between:

Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

15 GHD Sit-ups

20 Wall Balls, 20/14 lbs, 10/9 ft

Rest 1 min

accessories:

5 rounds for quality of:

Flutter Kick, 30 secs

Superman Angels + Shoulder Rotation, 45 secs