WOD: Wednesday 231129

• Coaching Notes

Today is all about aerobic steady state work with the goal of staying at a consistent pace throughout the entire 30:00 minute EMOM and accumulating volume while keeping the heart rate in a more moderate zone rather than pushing towards redline and testing out how fast you can sustain here. This should feel like you are moving into the workout at a pace you can sustain for 60-90 minutes, but are only doing so for the 30 minutes. In large part because that's just the time we have in class and due to the fact we wouldn't want you hitting that much volume on some of these movements, but the overall effort is what we are targeting.

Metcon: "Flow State"

Complete as many rounds as possible in 30 mins of:

12/9 Bike Calories

10/8 Strict Pull-ups

Farmer Carry, 53/35 lbs, 200 ft

10/8 Row Calories

10/8 Ring Push-ups

Goal: Goal: 6+ Rounds

Primary Objective: Consistent Paces across all sets

Secondary Objective: Unbroken reps on the Gymnastics Movements and Farmers Carry

accessories:

3 rounds for quality of:

12 Barbell Wrist Curls, pick load

10x [ 1 Hammer Curl + 1 Bicep Curl + 1 Arnold Press ], pick load

20 Banded Tricep Press Downs