WOD: Thursday 250116

• Coaching Notes

We are tackling another 40:00 EMOM here today, except we are adding in a planned rest minute here, which should allow for athletes to maintain better consistency across the sets as they work through the 40 minutes and stations The goal here is to add a little more volume to the Bike than we have in the past and increase the need to work a little longer in each minute. This is the main reason for the addition of the prescribed rest minute. The goal here is to be able to add some volume to each minute and cut the rest minute in subsequent weeks.

metcon: “Feel The Fire”

Every 1 min for 40 mins, alternating between:

17/13 Bike Calories

1x [ 10 Strict Press + Barbell Overhead Hold, 10 secs ], 75/55 lbs

12 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

20 GHD Sit-ups

Rest 1 min

Accessories:

5 rounds for quality of:

Copenhagen Plank, L 15 secs/R 15 secs

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

Medicine Ball Glute Bridge, 30 secs