WOD: Wednesday 241002

Oh, you like to work out? How about three workouts in one day?

• Coaching Notes

We are getting into a high capacity interval workout today with a 3 part series of movements that will be sure to get the heart and muscles pumping as you move from station to station. The primary objective here is to move through each station in consistent interval times throughout with the goal of maintaining as close to 1:00 per interval as possible. This means we need to push a bit on each interval, but the rest periods should allow athletes to be able to tackle the next intervals well.

For class management, we can start athletes on different stations today and even start on a delay if necessary based on the style of workout.

metcon: "Blessed In The Morning, Cursed in the Afternoon" - Part A

4 rounds, each round for time, of:

15/12 Bike Calories

9 Line Facing Burpees

Go every 2 mins.

metcon: "Blessed In The Morning, Cursed in the Afternoon" - Part b

4 rounds, each round for time, of:

48 Double Unders

12 Toes-to-bars

Go every 2 mins.

metcon: "Blessed In The Morning, Cursed in the Afternoon" - Part c

4 rounds, each round for time, of:

12/9 Ski Erg Calories

9 Box Jump Overs, 24/20 in

Go every 2 mins.

accessories:

5 rounds for quality of:

Ring Plank, 45 secs

10 L/10 R Single Leg Barbell Hip Thrusts, pick load