WOD: Friday 250207

Strong like bull.

• Coaching Notes

Today we are tackling a heavy 5 Rep on our Back Squat today with the goal of pushing loads into that 85-88% range with the goal of hitting somewhere around 90%+ in a couple weeks. We will then move into the workout “Dark 'n Stormy”. This workout is a mid-range chipper that combines running and squatting variations to challenge your aerobic capacity, leg stamina, and mental grit. The increasing rep scheme on the squats paired with consistent runs demands pacing, efficient movement, and strategic breaks to maintain intensity.

strength: back squat

Take 12:00 minutes to Establish a Heavy 5 Rep for the Day.

metcon: "Dark 'n Stormy"

For time:

Run, 400 m

20 Overhead Squats, 115/75 lbs

Run, 400 m 25

Front Squats, 115/75 lbs

Run, 400 m

30 Back Squats, 115/75 lbs

Time cap: 15 mins

Accessories:

4 rounds for quality of:

10 L/10 R Half Kneeling Paloff Press + Rotations

12 Reverse Nordic Curls

Reverse Sled Drag, pick load, 100 ft