WOD: Thursday 241121

• Coaching Notes

Today is meant to be a longer aerobic capacity building workout with the focus on long consistent pacing and maintaining a relatively strong and comfortable pace. The goal of the session today is to get in some good long aerobic work while also tackling a little high skill and gymnastics capacity work.

metcon: "Chubbs"

For time:

Run, 200 m

3 Wall Walks

21/15 Bike Calories

10 Line Facing Burpees

Run, 200 m

Handstand Walk, 50 ft

21/15 Bike Calories

10 Line Facing Burpees

Run, 200 m

3 Wall Walks

21/15 Bike Calories

10 Line Facing Burpees

Run, 200 m

Handstand Walk, 50 ft

21/15 Bike Calories

10 Line Facing Burpees

Run, 200 m

3 Wall Walks

21/15 Bike Calories

10 Line Facing Burpees

Run, 200 m

Handstand Walk, 50 ft

21/15 Bike Calories

10 Line Facing Burpees

Run, 200 m

3 Wall Walks

21/15 Bike Calories

10 Line Facing Burpees

Run, 200 m

Handstand Walk, 50 ft

21/15 Bike Calories

10 Line Facing Burpees

Time cap: 40 mins

accessories:

4 rounds for quality of:

10 Reverse Nordic Curls, pick load

15 L/15 R Banded Terminal Knee Extensions

Copenhagen Side Plank Hold, L 15 secs/R 15 secs