WOD: Friday 250905

• Coaching Brief & Class Overview

“When Doves Cry” is a challenging six-round effort blending grip stamina, upper-body pulling, and aerobic interference. After general prep with kettlebell deadlifts, burpees, and ring work, athletes will progress into specific gymnastics skill prep for the ring muscle-up. Conditioning begins with a steady farmers carry into burpees over the rower and a 300/250m row, finishing each round with ring muscle-ups. The farmers carry sets the tone, demanding composure and grip management, while the ring muscle-ups are the crux of the workout. Athletes should pace each round at ~3:00–4:00, staying consistent across all six rounds. Coaches should stress maintaining unbroken carries, efficient transitions, and smart sets on the rings to avoid failure.

metcon: "Little Red Corvette"

6 rounds for time of:

Kettlebell Farmer Carry, 53/35 lbs, 100 m

10 Burpee Over Rowers

Row, 300/250 m

5/4 Ring Muscle-ups

Time Domain: 18:00-25:00

Time Cap: 30:00

Accessories:

4 rounds for quality of:

8 L/8 R 3-Point Dumbbell Rows, pick load

12 Ring Push-ups

16 Dumbbell Hammer Curls, pick load