WOD: Wednesday 240207

Try and be this happy when you get to the line facing burpees part today.

• Coaching Notes

We have a longer, chipper style workout on the docket today to be done in a two part format. The first portion will be done in smaller rep ranges for 3 rounds, before hitting part two which is the true chipper of a single set higher volume rep count piece. This will blend the idea of pacing round to round as well as how to tackle large rep sets while under fatigue. Managing sets, breaks, and rest periods will be key to success in this workout today. The primary limiter for most athletes today will be the Toe to Bar movement, so we should spend some time priming them as well as touching on strategy to maintain more consistent sets across the entirety of this workout. Expect the first piece to take around 10-15 minutes, and the second piece to take around 6:00-8:00 minutes. The combined time cap placed on this workout will be 25:00 minutes. Bring the enthusiasm today for this long workout and get athletes ready to go!

metcon: "Toe the Line"

For time: 3 rounds of:

Run, 200 m

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

15 Toes-to-bars

9 Line Facing Burpees

Rest 1 min

-- then --

Rest 3 mins

-- then --

Run, 400 m

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

30 Toes-to-bars

20 Line Facing Burpees

Time Domain: 20:00-25:00 minutes

Time Cap: 25:00 minutes

Accessories:

4 rounds for max hold of:

15 Banded Pull Aparts

10 Alternating Kettlebell Gorilla Rows, pick load

10 Ring Body Saws

Max hold Hanging L-Sit Hold