WOD: Tuesday 250128

At least there are not burpees.

• Coaching Notes

We are getting in into a fun series of 5:00 AMRAPs with 2:30 rest in order to target a cyclical workout where we are hitting a good amount of upper body interference work, however the rep ranges are short enough along with the alternating stations should allow for consistency on each 5:00 AMRAP. Due to the low rep ranges and cyclical style workout, we are looking for unbroken sets, quick transitions and consistency across all sets.

Spend some time today going over Bar Muscle-Up progressions and then working through a little primer hitting transitions between movements and setting up the flow for the day. Best ideas for class management will be to start athletes on different stations for the 5:00 AMRAPs and then if you need a little more separation to allow for the bikes you can have athletes start on different stations along with starting on different movements or a 30 second delay.

metcon: "Charizard"

For total rounds and reps:

AMRAP in 5 mins of:

3 Bar Muscle-ups

6 Alternating Dumbbell Snatches, 50/35 lbs

9 Push-ups

-- then --

Rest 2:30

-- then --

AMRAP in 5 mins of:

6 Toes-to-bars

9 Push Press, 95/65 lbs

10/8 Bike Erg Calorie

-- then --

Rest 2:30

-- then --

AMRAP in 5 mins of:

3 Bar Muscle-ups

6 Alternating Dumbbell Snatches, 50/35 lbs

9 Push-ups

-- then --

Rest 2:30

-- then --

AMRAP in 5 mins of

6 Toes-to-bars

9 Push Press, 95/65 lbs

10/8 Bike Erg Calorie

For each AMRAP, restart from 0.

Accessories:

4 rounds for quality of:

5 Strict Tempo Pull Ups

15 Banded Face Pulls

Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ft