WOD: Thursday 241205

• Coaching Notes

The workout today is going to be a little biased towards strength conditioning with the Back Rack Lunges and Dual Dumbbell Bench Press before heading into the Strength/Skill Conditioning EMOM with "You Really Got Me". Here we will be targeting more upper body interference with the mixture of Push-Ups, Toe to Bar, and Farmers Carry. The Push-Up and Toe to Bar both focus on pressing, but in different ways and we will also have some added work for the grip with Farmers Carry's at the beginning of each set in the EMOM. We built the Bike to add just a little more conditioning effect to this that will undoubtedly add just a tiny bit of heat to the more strength and skill focused EMOM.

Strength Superset:

Every 2:30 for 12:30 do:

12 Back Rack Barbell Lunges, @ 40-45% of Front Squat

10 Dumbbell Bench Press, pick load

metcon: "You Really Got Me"

Every 1 min for 15 mins, alternating between:

18/13 Cal Assault Bike

Farmer Carry, 70/53 lbs, 100 ft

20/15 Push-ups

15 Toes-to-bars

Rest 1 min

accessories:

5 rounds for quality of:

8 L/8 R Banded Paloff Rotations

3 L/3 R x [ 3 Single Leg Hops + 1 Box Jump ]