WOD: Friday 230804

Today is the day. The day we squat!

• Coaching Notes:

Today, we will be working up to a 5RM Goblet Squat with the goal of hitting a new 1 rep max to end the cycle. We have “Karen”, which for our elite is no problem to go unbroken, but for most we will need to really think about the most effective way to tackle this workout. A good strategy would be to go 50-40-30-20-10, as this descending rep scheme allows each set to feel that much easier and can keep the rest relatively short. Another would be to tackle a rep scheme of 25-20-20-20-15-15-15-10-10, again in a descending fashion, but just maintaining smaller sets and the goal here would be for them to be short and quick. Have fun and get after it!

strength:

Goblet Squats, 5-5-5-5-5-

Build to a heavy 5RM Goblet Squat

metcon: "karen"

150 Wall Balls 20/14lb, (9/6kg) 10/9ft

Time Domain: 5:00-10:00 minutes

Time Cap: 12:00 minutes

Accessories:

3 Sets, For Quality

10/10 Terminal Knee Extensions

10/10 Single Leg Foot Elevated Glute Bridges

:30 / :30 second Single Leg Glute Bridge Hold (Foot Elevated)