WOD: Wednesday 240124

Y’all are spoiled today with a double strength day.

• Coaching Notes

Today's session promises an exciting blend of both speed strength and absolute strength, setting the stage for a challenging 9-minute AMRAP that focuses on muscular endurance, quick transitions, and full-body engagement, with a primary emphasis on hip extension.

Our approach for the day begins with an efficient 8-minute warm-up, preparing athletes for the tasks ahead. Following this, we'll delve into specific key points for Thrusters and Front Squats to ensure proper execution during the strength portion. It's worth noting that the strength segment serves as an effective activation phase, priming athletes for the upcoming 9-minute AMRAP.

After the strength component, the main focus should revolve around explaining the workout flow and addressing any necessary adjustments, especially when dealing with various station assignments due to class size and equipment availability. Dedicate around 5 minutes to discuss scaling modifications for pull-ups and handstand push-ups, as these movements will likely require the most modifications in today's workout.

strength a:

Every 1:30 for 7:30.

3 Thrusters, 70%+ 1RM

strength b:

Every 1:30 for 7:30.

3 Front Squats, 70%+ 1RM

metcon: "Nine Lives"

Complete as many rounds as possible in 9 mins of:

10 Pull-ups

10 Box Jump Overs, 24/20 in

30 Double Unders

10 Handstand Push-ups

10 Wall Balls, 20/14 lbs

30 Double Unders

Accessories:

Every 1 min for 12 mins, alternating between:

Hand Over Hand Rope Pull, pick load, 25 ft

5 L/5 R Front Foot Elevated Split Squats, pick load

5 L/5 R Single Arm Overhead Squats, pick load

Rest 1 min