WOD: Tuesday 241224

Reduced schedule. Please check ZP for changes.

• Coaching Notes

Reduced schedule: Morning classes only. Last class is 11am.

Today’s big focus is to Maintain class flow, ensure everyone scales appropriately from the start, and guide athletes toward steady pacing over brute speed. Reinforce the goal: a consistent, controlled effort that pushes their stamina without falling apart mid-WOD. This is very much a stamina focused workout that will require every athlete to stay within themselves and build into the intensity of this workout. The flow of the day should allow for a quality warm-up, then specific movement prep and technique talking points for the Wall Balls, Toe to Bar, and even the Shuttle Runs. We want to focus on kipping mechanics on the Toe to Bar, breathing mechanics on the Wall Ball, and an approach on how to turn and touch effectively in the shuttle run to keep better overall pacing.

metcon: "Toad"

10 rounds for time of:

14 Wall Balls, 20/14 lbs, 10/9 ft

10 Toes-to-bars

6 Shuttle Runs

Goal Time Domain: 18:00 – 25:00

Time Cap: 30:00

accessories:

5 rounds for quality of:

6 Strict Wall Facing Handstand Push-ups

18 Seated Banded Rows