WOD: Friday 240705

Weeee Back Squats!

• Coaching Notes

We have a fun one on the docket today with a little back squat volume and hypertrophy followed by a nice little couplet of Deadlifts, Handstand Walking and Double Unders. Ideally we set the gym up in a way that allows for the Dubs and Deads to be done in one spot and then separate out the gym to allow for a good 25ft segment to walk in for Handstand Walking. We can also have the class start the AMRAP on different stations to create more space between athletes Handstand Walking. I am sure there will be a contingent of athletes on the Wall Walks, so managing that space and adjusting the gym to allow for that is of prime concern for class management. Due to the style and flow of the Back Squats today and the need to go over mods for the Handstand Walk we should be able to roll relatively easily into the Back Squat % and then move from the Back Squats into some targeted skill work while allowing athletes to warm-up their Deadlifts.

strength:

Every 3 mins for 9 mins.

9 Back Squats, 65-70% 1RM

metcon: "Gotta Hand It To You"

Complete as many rounds as possible in 10 mins of:

5 Deadlifts, 275/185 lbs

Handstand Walk, 25 ft

50 Double Unders

accessories:

Every 1 min for 12 mins, alternating between:

6 L/6 R Staggered Stance Good Mornings, pick load

12 Weighted Hip Thrusts, pick load

12 Cossack Squats