WOD: Friday 241220
Back squats are a great way to end the week.
• Coaching Notes
We are tackling our Back Squat progression today with the goal of increasing our weights from Week 1’s 5x5 and now challenging that loading to 80% for 5s. This will allow a nice gradual progression and help us build as we move into the following week where we will take things back down in terms of volume, but still touch on the loads. After hitting our 5x5 Back Squat, we are tackling a challenging 15:00 EMOM that really hits us like an Open WOD that we tackled a couple years ago with the Wall Walks and Double Unders. This time around we are challenging midline and shoulder stamina a bit more by adding in the Dumbbell Front Squat to create a little break between the Wall Walks and Double Unders. The addition of this in the AMRAP will require more bracing and the focus on maintaining a quality upright position throughout the movement. The focus here will be to maintain as close to 4 Wall Walks a minute, maintain about 20 Front Squats / minute and keep to about 75 double unders a minute. This leads us to the focus of being able to complete 3 rounds here by around that 12 minute mark and then those with the higher skill level, the opportunity to be able to tackle Handstand Walks in round 4. A note though, that this will be under significant fatigue and present a big challenge for those that get there. Otherwise you can have athletes continue the AMRAP and stay with the 10 Wall Walks.
strength:
Every 2 mins for 10 mins.
5 Back Squats, pick load
Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%
metcon: "Blooper"
As many reps as possible in 15 mins of:
10 Wall Walks
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
10 Wall Walks
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
10 Wall Walks
30 Dumbbell Squats, 50/35 lbs
120 Double Under
Handstand Walk, 100 ft
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
Handstand Walk, 100 ft
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
Handstand Walk, 100 ft
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
Handstand Walk, 100 ft
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
accessories:
5 rounds for quality of:
Farmers Carry, pick load, 100 ft
Sandbag Carry, pick load, 100 ft
Weighted Plank Hold, pick load, 45 secs
GHD Supine Hold, 20 secs