WOD: Thursday 250529

Happy belated birthday Laura!

• Coaching Brief & Class Overview

Today’s focus blends high-skill gymnastics with smooth conditioning and a quality bodybuilding finisher. We’ll kick things off with 10–15 minutes of bar muscle-up progressions, giving athletes time to refine technique, build pulling strength, or develop confidence with drills based on their level. Then it’s on to “Guano Madness,” a 20-minute AMRAP where double unders, moderate-weight power snatches, and bar muscle-ups challenge your engine, grip, and skill under fatigue. The key is managing transitions and pacing early to hold steady output across rounds. We’ll finish with a controlled bodybuilding piece to hit calves, biceps, and lats—helping balance out the day’s volume and build joint resilience.

Metcon: "Guano Madness"

Complete as many rounds as possible in 20 mins of:

45 Double Unders

9 Power Snatches, 115/75 lbs

5 Bar Muscle-ups

Goal: 7+ Rounds

Accessories:

4 rounds for quality of:

10 L/10 R Weighted Single Leg Calf Raises, pick load

15 Dumbbell Zottman Curls, pick load

15 Tall Kneeling Banded Lat Pull Downs