WOD: Wednesday 240731

woman box jump overs

• Coaching Notes

The focus today will be on a longer 24:00 AMRAP with the goal of hitting a hard target and pace for 24:00 minutes. This is a long time for this style of workout, which means you should treat it more like an EMOM rather than a straight AMRAP. In all effective purposes, it was almost written that way, but want athletes to find a better pacing strategy for themselves. Focus to go out and move at a consistent pace, tackling the Echo Bike and Row relatively quickly at around 80-85% effort before hitting the Dumbbell movements and Box Jump Overs. For the Sumo Deadlifts, the Dumbbells need to be between the feet and we are looking for a more upright torso than a traditional Deadlift, so focus there to prime athletes prior to getting into the workout.

metcon: "Pumba"

24:00 AMRAP

15/11 Cal Bike

18 Dual Dumbbell Sumo Deadlift

12/9 Cal Row

18 Renegade Rows

12 Box Jump Overs

Box Height 24/20''

Dumbbells: 50/35lb, 22.5/16kg

accessories:

For Load

4 Sets,

100ft (30m) Farmers Carry

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:30Weighted Sorenson Hold

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