WOD: Monday 240715

At least it’s not 150 wall balls this time.

• Coaching Notes

We are getting into a fun one today with a heavy Front Squat day before moving into a challenging couplet style workout with a variation of light weight squat movements and Burpee Pull-Ups. This isn't a classic couplet in general since, but the feel and style of programming is targeting that structure. We want to get to above 90% to start the day with our Front Squat strength work and this is meant to be done on a 15:00 minute running clock for the Heavy + the Drop Sets. Understand that this does create a little tighter time constraints, so if you do feel you can reduce the warm-up a bit and spend more time in the pistol progressions or loading up the Squat and that is better for your class please feel free to take that liberty.

The workout today is supposed to be a challenging one that allows for consistency across with the pistols and burpee pull-ups being two movements that will slow the overall pace, but not halt it in any sense of the word.

strength: front squats, 15mins

Front Squat 1x1 at 92% 1RM

Front Squat 1x3 at 88% 1RM

Front Squat 1x3 at 84% 1RM

Front Squat 1x5 at 80% 1RM

metcon: "What Is Your Profession?"

For time:

10 Burpee Pull-ups

20 Air Squats

10 Burpee Pull-ups

20 Wall Balls, 20/14 lbs, 10/9 ft

10 Burpee Pull-ups

20 Pistols

10 Burpee Pull-ups

20 Air Squats

10 Burpee Pull-ups

20 Wall Balls, 20/14 lbs, 10/9 ft

10 Burpee Pull-ups

20 Pistols

Time cap: 16 mins

accessories:

5 rounds for max hold of:

6 L/6 R Dumbbell Bulgarian Split Squats, pick load

Max hold Wall Sits