WOD: Tuesday 240206

The face you make when you swear the workout is almost over, so you look at the clock and only 30 seconds have gone by.

• Coaching Notes

We have a fun strength superset today with the goal of starting minute 1 with either the Deadlift or the Push Press. We are assuming that most classes will need to run this one with members sharing bars, so one partner should start on one movement while the other works on the other movement. We have allotted minute 3 as the rest minute for two purposes. One to load the bar to the next working weight and two to allow athletes time to rest and hit the next set optimally.

Take the time to go through the points of performance for both the Push Press and Deadlift today while allowing around 7:00 minutes to load up to their working loads.

We will then move into a 10:00 minute AMRAP with an Open style feel to it. The triplet is centered around shoulder stamina and a high heart rate burner of a workout.

strength:

Every 1 min for 14 mins, alternating between:

5 Deadlifts, 70% 1RM

5 Push Press, 70% 1RM

Rest 1 min

4 Deadlifts, 75% 1RM

4 Push Press, 75% 1RM

Rest 1 min

3 Deadlifts, 80% 1RM

3 Push Press, 80% 1RM

Rest 1 min

2 Deadlifts, 85% 1RM

2 Push Press, 85% 1RM

Rest 1 min

1 Deadlift, 90% 1RM

1 Push Press, 90% 1RM

metcon: "New Perspective"

Complete as many rounds as possible in 10 mins of:

8 Handstand Push-ups

14 Alternating Dumbbell Snatches, 50/35 lbs

20/16 Row Calories

Accessories:

4 rounds for quality of:

10 Glute Ham Raises

Weighted Sorenson Hold, pick load, 40 secs

Single Arm Ring Plank, L 15 secs/R 15 secs