WOD: Friday 240906

No better way to end the week than with some bench press.

• Coaching Notes

Today, we are getting into a very challenging leg stamina workout that will challenge athletes ability to clean the barbell and get it into the right positions to maintain throughout all sets. We will start off with sets of Front Squats, move into a run, then come back in for sets on the Back Squat, go back out for a run and finish off with medball cleans. The challenge as a coach today will be to work through cleaning the barbell up and getting into the Back Rack position as well as making sure that athletes have an understanding of the Medball Clean in order to target a fluid 10-15 reps at a time to finish this workout with legs on fire!

strength: Bench Press

Every 3:00 x 4 Sets

3 Reps @ 80%

Rest 30 seconds

5 Reps @ 70%

metcon: "King of Pride Rock"

2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

- Rest 1:00 b/t sets -

Continue until 40 Reps

Dumbbells: 2x50/35lbs (22.5/15kg)

accessories:

3-4 Sets, For Quality

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Dumbbell Tricep Kick Backs