WOD: Tuesday 241008

That’s more like it. Make up for yesterday’s “workout”.

• Coaching Notes

Today is our #TEAMPRVN TUESDAY workout. We want to get as many in on this workout as possible. Any and all scaling modifications can tackle this one with the focus on an escalating AMRAP focused around the Burpee Bar Muscle-Up into Dumbbell Clean and Jerks and Box Jump Overs. We are tackling 2x8minute AMRAPs with a 4:00 rest period to keep intensity high and allow athletes beginning to struggle with the movements to begin right back down there at the begging and build back up over the 8:00 minutes. Scores will be tracking how many reps in each 8:00 AMRAP.

For modifying this workout, moving to the hang position and moving to burpee pull-ups will be the primary mods, then adjusting to alternating box step-ups for the box jump overs will allow this workout to reach all levels and still hit the intended stimulus of the day.

metcon: “Burned At Both Ends”

For 2 cycles: AMRAP in 8 mins of:

2 Burpee Bar Muscle-ups

2 Box Jump Overs, 24/20 in

2 Single Arm Dumbbell Clean & Jerks, 50/35 lbs

4 Burpee Bar Muscle-ups

4 Box Jump Overs, 24/20 in

4 Single Arm Dumbbell Clean & Jerks, 50/35 lbs

6 Burpee Bar Muscle-ups

6 Box Jump Overs, 24/20 in

6 Single Arm Dumbbell Clean & Jerks, 50/35 lbs ...

Continue adding 2 reps to each movement until time expires.

Rest 4 mins between each cycle.

For each cycle restart the AMRAP.

accessories:

5 rounds for quality of:

Supinated Chin Over Bar Hold, 20 secs

Sandbag Bearhug Carry, pick load, 100 ft

10 Dumbbell Hammer Curls, pick load

Rest 1 min