WOD: Wednesday 240501

“It’s gonna be May” -JT

• Coaching Notes

We have a grippy one on the docket today with “Mount Doom”. The workout is an up and down style pyramid workout, hence the name “Mount Doom”, but the goal here will be to pick up the pace and be aggressive in the workout on the way down rather than starting out fast and just hoping to hold on. We have 90 Toe to Bar and 45 Snatches today before embarking on the final row to finish things off. This will fatigue the grip and the core before you have to row at a near sprint effort to finish this workout off. We have written up a more extensive warm-up today to really get athletes feeling good and ready to go today and have them just focus on attacking the workout to the best of their ability.

Primer:

3 Sets, Building towards working weights and intensities

Barbell Complex* Start at Hang then add weight

Snatch High Pull

Muscle Snatch

Snatch Grip Push Press

Power Snatch

3-5 *Toe to Bar Progression

9/7 Calorie Row

*Toe to Bar Progressions

Kipping Knee Raises

Alternating Toe to Bar

Toe to Bar

metcon: "Mount Doom"

For time:

10 Toes-to-bars

5 Power Snatches, 135/95 lbs

20 Toes-to-bars

10 Power Snatches, 135/95 lbs

30 Toes-to-bars

15 Power Snatches, 135/95 lbs

20 Toes-to-bars

10 Power Snatches, 135/95 lbs

10 Toes-to-bars

5 Power Snatches, 135/95 lbs

-- then --

50/40 Row Calories

Accessories:

Every 1 min for 12 mins, alternating between:

Ring Plank Hold, 30 secs

Kettlebell Russian Twist, 26/18 lbs, 30 secs

Side Plank, L 20 secs/R 20 secs

20 Alternating V-ups