WOD: Tuesday 240716

• Coaching Notes

Today we are looking to get into an interval style workout built around upper body density work and quad stamina. This workout will entail 16 minutes in an AMRAP format, however there will be 2:00 rest periods every 4 minutes which means this is actually 22 minutes on a running clock for max rounds + reps. The style and flow of this workout is built out to help athletes understand pacing and movement mechanics as they become fatigued. The goal is to start off conservatively and build into the workout with the last 4:00 AMRAP being at 100% intensity and set 1 being at around 80%. Focus on the scaling modifications and movement patterns of the Strict Handstand Push-Up and Sumo Deadlift High Pull today with the emphasis on the Sumo Deadlift High Pull as it is not a movement that we tackle all that often.

metcon: "Never Retreat, Never Surrender"

For 4 cycles:

AMRAP in 4 mins of:

6 Strict Handstand Push-ups

8 Sumo Deadlift High-pulls, 95/65 lbs

12/9 Bike Calories

Rest 2 mins between each cycle.

For each cycle continue the AMRAP.

accessories:

5 rounds for quality of:

Chin Over Bar Hold, 15 secs

8 Pendlay Rows, pick load

Rest 1 min

Ring Push-up Hold, 15 secs

12 Ring Push-ups

Rest 1 min