WOD: Tuesday 240416

Time to work on them toes to bar skillz.

• Coaching Notes

We are getting after a gymnastics style focus day to start with our “Toe to Bar Stamina Test” before getting into a muscular endurance workout centered around holding a strong pace for bigger sets on the Row, KB Snatch, and Push-Up. This is a specific workout targeting our muscular endurance that will build into our Push-Up Stamina test and the workout “Angie” coming up later in the month. By building in these style workouts a few weeks out the body can adapt and recover to allow for better results down the line. The focus as a coach for the day will be finding the right loads for the KB Snatch and correct modifications that allows for progression of the push-up. We are looking for the body to be a moving plank and stay tight throughout the movement.

gymnastics:

Toes-to-bars 10x Max Rep

Goal = 5-10 reps / set

Metcon: "Victory Formation"

Complete as many rounds as possible in 10 mins of:

20/15 Row Calories

20 Kettlebell Hang Snatches, 53/35 lbs

20/15 Push-ups

Accessories:

3 rounds for quality of:

12 Chest Supported Trap-3 Raises, pick load

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

Hollow Hold, 30 secs