WOD: Tuesday 241119

• Coaching Notes

Today is our #TEAMPRVN Tuesday workout and we are tackling "Just Tap it In". The goal today be a cyclical mixed modal triplet centered around the Chest to Bar Pull-Ups being the crux of this workout. This workout is essentially a 12:00 AMRAP with built in rest periods because you are doing AMRAPs and picking up where you left off. This means that we will be able to keep the intensity high and maintain a good focus throughout the workout. If we are looking at this strategically we should be focused to keep the pacing to around 1:30-2:00 / rounds which means as close to completing 2 rounds in that 3:00 window. This will ensure we are able to hit the stimulus and goal of around 6-9 rounds.

metcon: "Just Tap It In"

For 4 cycles:

AMRAP in 3 mins of:

15/12 Row Calories

15 Chest-to-bar Pull-ups

15 Box Jumps, 24/20 in

Rest 1 min between each cycle.

For each cycle continue the AMRAP.

accessories:

4 rounds for quality of:

12 Bent Over Reverse Flies, pick load

12 Dumbbell Zottman Curls, pick load

Reverse Sled Drag, pick load, 100 ft

Sandbag Bear Hug Carry, pick load, 100 ft