WOD: Thursday 240314

• Coaching Notes

We have a fun conditioning + high skill focused Thursday leading into the last week of the Open. The goal today would be to give athletes a specific modification that is targeted to where they are at and will make them feel successful. We will be combining the Echo with the Carry for a little aerobic and grip work and then get into a Run and Handstand combo to get the heart rate up into some technical capacity work on the Handstand. We can always sub machines out and have fun with progressions on a day like today, but the overall goal is to move for about 4:00 minutes, with a 1:00 minute rest.

metcon: "Travel Ban"

Every 5 mins for 40 mins, alternating between:

Station 1:

45/33 Bike Calories + Farmer Carry, 50/35 lbs, 200 ft

Station 2:

Run, 600 m + Handstand Walk, 50 ft

Accessories:

3 rounds for quality of:

Side Plank, L 30 secs/R 30 secs

Weighted Plank Hold, pick load, 1 min

Hollow Rock, 30 secs