WOD: Wednesday 250122

Bench day, best day!

• Coaching Notes

This workout is divided into two distinct pieces, each scored separately and combined for a total time. The first piece emphasizes pressing strength, lower body endurance, and pacing on the run. The second piece shifts focus to core stability, shoulder endurance, and jump rope coordination. With a 5:00 rest between parts, athletes should aim to recover effectively and maintain consistent pacing across all rounds. The focus here will be on specific prep for the athletes and working towards virtuosity and quality mechanics with the amount of volume accumulation here.

metcon: "Awake" - Part a

5 rounds for time of:

10 Dumbbell Bench Press, 50/35 lbs

20 Air Squats

Run, 200 m

Rest 5 mins before Part B.

metcon: "Awake" - Part B

5 rounds for time of:

Run, 200 m

3 Wall Walks

50 Double Unders

Time Domain: 10:00-13:00 / Set

Time Cap 15:00 / Set

Time Cap: 35:00

Accessories:

5 rounds for quality of:

7 Pike Handstand Push-ups

14 Seated Banded Rows