WOD: Wednesday 240515

• Coaching Notes

We are tackling a longer midline stamina workout today with the workout “The Deep”. The focus from a programming perspective is on building volume on Toes to Bar, while also layering in a considerable amount of running volume that won’t overload athletes as we are building them up towards Murph. For some 2 miles does not seem like a lot while others it is a substantial ask in a workout, so as coaches we should be cognizant of that and building in volume with more frequent 200s will help make the 2 miles on the day more accessible. We are working the combination here with some overhead carries to work on what PT’s call the sling which is the crossbody stability action created when loading one side of the body creating the need for greater full body stability across and through the trunk. This is a great exercise for athletes to tackle to strengthen their obliques and QL muscles.

Expect athletes to get up and possibly through the round of 30 which will be close to and upwards of 100 reps in volume on the Toe to Bar. With this in mind keep scaling strategies appropriate for who is in your classes and tackling this workout today.

metcon: "The Deep"

As many reps as possible in 30 mins of:

5 Toes-to-bars

Single Arm Dumbbell Overhead Carry, 70/53 lbs, R 100 ft

Run, 200 m

Single Arm Dumbbell Overhead Carry, 70/53 lbs, L 100 ft

Run, 200 m

10 Toes-to-bars

Single Arm Dumbbell Overhead Carry, 70/53 lbs, R 100 ft

Run, 200 m

Single Arm Dumbbell Overhead Carry, 70/53 lbs, L 100 ft

Run, 200 m

15 Toes-to-bars

Single Arm Dumbbell Overhead Carry, 70/53 lbs, R 100 ft

Run, 200 m

Single Arm Dumbbell Overhead Carry, 70/53 lbs, L 100 ft

Run, 200 m ...

Continue adding 5 Toes-to-bar reps each round until time expires.

Accessories:

Complete as many rounds as possible in 8 mins of:

15 L/15 R Banded Terminal Knee Extensions

Copenhagen Plank, L 15 secs/R 15 secs

Reverse Sled Drag, pick load, 100 ft