WOD: Wednesday 241120

• Coaching Notes

We are getting after a fun and challenging little strength EMOM today with a good combo of upper body hypertrophy work as well as a good amount of midline and leg stamina for a full body session that should keep our athletes feeling strong and primed.

The time spent prepping and getting this EMOM set-up should take a bit, especially with the need of athletes to pair up at different spots and adjust loads so take that into account with class management as we tackle this one. If you do finish early there could be some time to go through the accessories here today and have fun with it.

metcon: "Shooter"

Every 1 min for 20 mins, alternating between:

5 Bench Press, pick load

1x [ 5 Dumbbell Power Cleans + 10 Dumbbell

Front Rack Reverse Lunges ], 50/35 lbs

15 GHD Sit-ups

20 Renegade Rows, 50/35 lbs

Rest 1 min

accessories:

4 rounds for quality of:

10 L/10 R Side Plank Rotations

20 Banded Tricep Extensions

Banded Paloff Hold, L 30 secs/R 30 secs