Coaches Notes
Performance and Fitness
WOD 1
Use a weight on all the movements that is going to allow you to maintain good form but be a real push on the final few reps of the set.
WOD 2
The purpose of this AMRAP is to combine conditioning, strength and skill practice.
Pendlay Row
This is a strength focus, pick a heavy weight that will allow you maintain good form and keep the body still for the pull to the chest.
DU/SU
If you can string together 10+ DU then this should be your option, if not do SU.
TTB
These want to be kipped, if you can kip 3+ TTB then this should be your option.
If not then do KTC and focus on getting the kipping motion with that movement first.
Performance
WOD 1
EMOM16
Minute 1: 8 Chin Ups (Weighted)
Minute 2: 16 Dble DB Lunges
Minute 3: 20 Renegade Rows
Minute 4: 45s V-Sit
WOD 2
AMRAP20
15 Cal Bike/Erg
8 Pendlay Rows
30 DU
15 TTB
Fitness
WOD 1
EMOM16
Minute 1: 8 Chin Ups
Minute 2: 16 Dble DB Lunges
Minute 3: 20 Renegade Rows
Minute 4: 45s V-Sit
WOD 2
AMRAP20
15 Cal Bike/Erg
8 Pendlay Rows
30 SU
15 KTC
HOME WOD
AMRAP 20
2-4-6-8-10-12… Add 2 reps each round
Single DB/KB Step Ups
Burpees
*Add 2 reps to each round. Keep going until you have completed 20 minutes