WOD: Tuesday 240507

Sisters who lift together probably fight over who is stronger.

• Coaching Notes

Today, we are tackling an 8:00 minute EMOM with the focus of hitting each set of 5 reps as fast as possible. We are looking to hit these as speed reps to teach the arms to fire fast and punch strong overhead. The goal is to hit each set fast and have the rest of the minute to rest and get ready to tackle the next set fast and with conviction. Keep the sets light enough to allow for speed and body position. This matters more than the load on the bar.

We will then move into a challenging couplet of Toe to Bar and Burpee Box Jump Overs. We will allow the Burpee Box Jump Overs to be lateral or box facing which should allow for better class management and keep space a little tighter. Also, if you don’t have enough space or boxes you should start athletes on a one minute delay, so that half the class is resting as the other half is working.

Strength:

Every 1 min for 8 mins.

5 Strict Press, pick load

metcon: "Crocodile"

6 rounds, 1 min each, for max reps of:

10 Toes-to-bars

Max reps in remaining time Burpee Box Jump Overs, 24/20 in

Rest 1 mins

Accessories:

3 rounds for quality of:

10 Dumbbell Bench Press, pick load

15 Banded Face Pulls

Side Plank, L 20 secs/R 20 secs