WOD: Wednesday 240424

• Coaching Notes

We have a fun two part class today with a little strength EMOM and then moving into a very classic couplet here with the mix of Wall Balls and Toe to Bar. Our goal with the 12:00 minute EMOM is to find loads that create a solid foundational framework for movement and don’t overly challenge us. Think about this as a deload on the body and just a focus on mechanics and stability.

Our classic couplet today “Frenzy” is meant to challenge the athletes ability to hang onto bigger sets than normally and try to push the pace. We placed a 9-13 minute time domain on the workout, but could imagine seeing a lot of athletes pushing the pace and possibly going sub 10 today if they are feeling good. We have 3 rounds here today of 42 and 21, so we would expect our elite athletes to do this unbroken with the goal to maintain the Wall Balls in under 1:15 and the Toe to Bar in under 1:00 minute, meaning they would be pushing that 6:00-7:00 minute time frame, just to give a reference point. Try to have athletes pick scaling modifications that bring them into the range of the 4:00 minute a less per round. This will make sure we are still hitting the stimulus of the day and allowing for the right demand on each athlete.

Strength + Stability:

Every 1 min for 12 mins, alternating between:

5 Pause Back Squats, pick load

10 Kettlebell Front Rack Tall Kneeling-to-Standings, 53/35 lbs

Rest 1 min

metcon: "Frenzy"

3 rounds for time of:

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

21 Toes-to-bars

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Accessories:

Every 1 min for 16 mins, alternating between:

30 Russian Twists

20 Alternating V-ups

Side Plank

Rest 1 min