WOD: Tuesday 240423
Make sure to eat your spinach today.
• Coaching Notes
We are working our way into a fun strength endurance focused day with a good little challenging EMOM of Deadlifts, Strict Pull-Ups, and Double Unders. The goal is to have the time frame challenged only by the Double Unders, while the Deadlift and Strict Pull-Ups will challenge our lower and upper body pulling capacity. This is a very effective day for strength development and muscular endurance. We will then target our horizontal bodyweight pressing capacity with the Push-Up stamina test with our 10 set x 15/10 rep unbroken set workout. The challenge really kicks in after round 6 and the chance of failure becomes pretty high here. Even if you fail a set, don’t worry you are still getting a quality workout in here and when we re-test you will have a better gauge of your capabilities.
As a coach understanding each athlete and their ability is key when helping prescribe the workout they should tackle today. Watch athletes as they warm-up and move in order to help you better acknowledge and address their limitations and capabilities.
metcon: "Popeye"
Every 1 min for 15 mins, alternating between:
15 Deadlifts, 50% 1RM
10/8 Strict Pull-ups
75 Double Unders
12 Deadlifts, 55% 1RM
10/8 Strict Pull-ups
75 Double Unders
9 Deadlifts, 65% 1RM
10/8 Strict Pull-ups
75 Double Unders
6 Deadlifts, 70% 1RM
10/8 Strict Pull-ups
75 Double Unders
3 Deadlifts, 75% 1RM
10/8 Strict Pull-ups
75 Double Unders
bodyweight test:
10 rounds for time of:
15/10 Push-ups
Time Domain: 7:00-12:00 minutes
Time Cap: 15:00 minutes