WOD: Tuesday 240806

• Coaching Notes

Barbell cycling is the name of the game today and nothing is better than a dose of "DT" to get your cycling game in order. Today we are lightening the load and upping the volume with "Double DT". The goal being sustained sets and pacing throughout with the idea of trying to tackle one set in under 90 seconds over the course of 10 sets. If you are able to hit that 90 second mark then you will be right at 15:00 on the clock. Over or under is where we get our time domain of 13:00-18:00 for this one. We have put a challenging cap here today of 20:00 in order to keep athletes from choosing loads that will inappropriately load them in this volume.

Barbell Cycling Practice / Primer

1x [ 4 Deadlifts + 3 Hang Power Cleans + 2 Push Jerks ]

1x [ 4 Deadlifts + 3 Hang Power Cleans + 2 Push Jerks ]

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon: "Double DT"

10 rounds for time of:

12 Deadlifts, 115/75 lbs

9 Hang Power Cleans, 115/75 lbs

6 Push Jerks, 115/75 lbs

Goal: 13:00-18:00

accessories:

4 rounds of:

10 Shoulder Press, pick load

5 L/5 R Single Arm Dumbbell Bent Over Rows, pick load

--then--

4 rounds of:

8 L/8 R Dumbbell Tricep Kickbacks, pick load

10 Dumbbell Pull Overs, pick load