WOD: Monday 240108

2024 is the year that everyone gets super strong and super jacked! Just like AB.

• Coaching Notes

We are now hitting up Day 1 of the new “Chimera Cycle”. With that we are starting things off by getting right into the base strength work with our Back Squat and hitting a quick fun triplet of Burpee Pull-Ups, Wall Balls, and Double Unders. The focus today is more geared towards the strength effort on the Back Squat while still working into some specific targeted conditioning work that will have us practicing efficiency on the Burpee Pull-Ups, going for big unbroken sets of Wall Balls, and building into practicing efficiency on Double Unders. For strength management purposes the Back Squats are built around 3 waves of 5-3-1 building in loads. We have placed each wave on its own 6:00 minute clock to give the athlete freedom on how much to rest between the sets within reason. By the time the athletes get to the third wave they should be resting a little longer and using the entire 6:00 minute window to complete the 5-3-1. Transitioning from the Back Squat to the triplet should not require a substantial amount of time as our plan would be to clean-up weights and barbells and then make the move to get our jump ropes and medicine balls. Touch on some of the finer points and coaching details for each of the three movements and then let it rip!

strength: Back Squat 5-3-1

Every 6mins, complete:

Set 1: 75-77-80% 1RM

Set 2: 77-80-82% 1RM

Set 3: 80-82-85% 1RM

metcon: "II Duce"

3 rounds for time of:

12 Burpee Pull-ups

24 Wall Balls, 20/14 lbs

48 Double Unders

Time Domain: 8:00-11:00 minutes

Time Cap: 15 minutes

Accessories:

3 rounds for quality of:

10 Reverse Nordic Curls

10 L/10 R Poliquin Step-Ups

Reverse Sled Drag, pick load, 30 m