WOD: Wednesday 240228

• Coaching Notes

Today, is definitely focused on the upper body, with 5 quality big strength sets of Bench Press, followed by a high interference triplet of Toe to Bar Shoulder to Overhead and Wall Balls. The goal being to target absolute strength in our main strength piece, then work into targeting muscular stamina and capacity in the workout “Griddle Cake”. The focus for the warm-up will be to target all the little stabilizing muscle groups as well as get the entire body warm and a light sweat going before getting into the strength component. Post strength piece we should spend another few minutes allowing athletes to touch each movement, go through progressions and a light primer to make sure athletes feel good with the movements, loads, and have a good plan for how they will get after the workout today. The weight for the Shoulder to Overhead should be manageable enough to do in a Push Press, but due to the interference work, we should plan to perform all reps in a Push Jerk to save the shoulders.

strength:

Complete sets every 2 mins.

Bench Press 1x5 at 72% 1RM

Bench Press 1x5 at 75% 1RM

Bench Press 1x4 at 77% 1RM

Bench Press 1x4 at 80% 1RM

Bench Press 1x3 at 82% 1RM

metcon: "Griddle Cake"

21-15-9 reps, for time of:

Toes-to-bar

Shoulder-to-Overhead, 135/95 lbs

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

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Accessories:

4 rounds for quality of:

Kettlebell Farmers Carry, pick load, 100 ft

5 Tempo Strict Ring Dips

Ring Row Hold, 30 secs

10 Ring Skull Crushers