WOD: Wednesday 250101

Crazy that I haven’t seen some of you since last year.

gym is closed today!

check the VIP page if any coaches open the gym throughout the day.

• Coaching Notes

Today’s main conditioning piece, “Stoneward,” is a challenging, upper-body intensive workout paired with a skill-demanding lower-body movement. Athletes will need to manage muscle fatigue and maintain efficient movement patterns, especially as the volume of Toes-to-Bar and Handstand Push-Ups adds up. The accessory segment focuses on upper-body strength, leg endurance, and core stability. We are meant to have time for both the Conditioning Piece and Accessory piece in today’s workout.

metcon: “Stoneward”

4 rounds for time of:

20 Toes-to-bars

14 Handstand Push-ups

Single Arm Kettlebell Overhead Walking Lunge, 53/35 lbs, 50 ft

Goal Time Domain: 13:00–17:00

Time Cap: 20:00

Accessories:

4 rounds for quality of:

12 Dumbbell Bench Press, pick load

12 Goblet Cyclist Squats, pick load

Paloff Hold, 1 min