WOD: Wednesday 250115

• Coaching Notes

Today’s workout, “Hide The Anger, Practice Smiling in the Mirror,” combines short bursts of high-intensity work with precise skill execution. We’ll start with a dedicated muscle-up practice session, focusing on the turnover phase, maintaining a tight kip, and ensuring solid lockouts to dial in consistency before we hit the workout. We will also have some time to talk through specific modifications and levels through the workout, emphasizing the strength and skill development piece as well as finding the correct balance here as fatigue will become a major factor with the interference here today.

A note, that the way you tackle each class may change today based on the skill levels that come in. So you may have time to go through a longer skill session with some and others you may tackle a shorter skill session and focus more on strength and allow time for the accessory work to be done in class.

metcon: “Hide The Anger, Practice Smiling in the Mirror”

5 rounds, each round for time, of:

50 Double Unders

8 L/8 R Kettlebell Hang Snatches, 53/35 lbs

5/4 Ring Muscle-ups

Go every 3 mins.

Accessories:

Every 1 min for 12 mins, alternating between:

12 Dumbbell Bench Press, pick load

6 L/6 R Single Arm Kettlebell Rows, pick load