WOD: Friday 230505

Y’all really thought we would get through a week without some Murph prep? Fools.

• Daily Focus

The focus today is on leg strength as well as leg stamina and muscular endurance. We are building in the back squat + box jump combo here today, except as opposed to working up to a heavy today we will be working at a challenging percentage across and combining that with a high box jump. We will then move into a special challenge, twist on Murph prep with a 1 mile run and "Broken Karen." The idea is to build leg stamina and challenge big sets as we would expect to see in Murph. This will definitely stimulate the feeling of heavy legs running out that door for the second run to finish Murph.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to a light thrusters.

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

200 m =

15/12 Row/Ski Erg/Bike Erg Calories

13/9 Echo Bike Calories

14/11 Assault Bike Calories

20/16 Airdyne Calories

strength:

Every 3 mins for 12 mins do:

3 Back Squats, pick load

4 Seated High Box Jumps

Back Squats- 80-85% 1RM

Seated High Box Jumps- select bench height that has you seated at 90 degrees

metcon: "Chihuahua"

For time:

75 Wall Balls, 20/14 lbs

Run, 1 mi

75 Wall Balls, 20/14 lbs

Time domain: 15-20 mins

Time cap: 20 mins

Accessories:

For quality

Dead Hang, 6 mins

Every time you break complete: 25/20 Push-ups