WOD: Friday 210924

Ramsey with the most stoic jump rope face in the game.

Coaching Notes:

Today, we are hitting some heavier loads on the deadlift to get a little feel for some heavy weights going into next weeks test week, but the idea is not to tax the system and still allow things to recover and feel good going into Monday, where we will be doing a special total style weightlifting day, so get ready for that!!

Then we get into the workout Peekaboo where we are challenging ourselves with a benchmark style workout. We have 3 rounds for time of manageable reps, but moderate loads. This will challenge each athlete to manage their rest and hit the next reps well.

Scaling Mods:

Plan on having athletes scale the load first in order to maintain the stimulus to the best way possible. After that we can move to using DB's or even KB's for KB Deadlifts, KBS, Goblet Squats and so on.

Strength: Deadlift 4x3

Deadlift for load: Every 2:30, 4 Sets

#1: 3 reps @ 70%

#2: 3 reps @ 75%

#3: 3 reps @ 75%

#4: 3 reps @ 80%

Metcon: Peekaboo

3 Rounds for Time

18 Wall Balls 20/14#, 9/6kg

15 Deadlift 155/105#, 70/48kg

9 Power Clean 155/105#, 70/48kg

6 Front Squat 155/105#, 70/48kg

Time Cap = 17:00

Friday Finisher

4 Rounds, for Max Reps

20sec Max Goblet Cyclist Squats 53/35#, 24/16kg

10sec Rest

20sec Max American KBS 53/35#, 24/16kg

10sec Rest