WOD: Monday 240930

Back squats make me this happy too!

• Coaching Notes

We are now into the back half of the cycle today. We will be starting things off moderate on the Back Squat with a Paused Back Squat and then into 4 traditional tempo squats with the focus on a controlled descent and then explosive out of the hole. This will lead us into our Mid-Cycle conditioning test of "Jackie." This workout is fast pace and athletes will feel both there forearms and legs burning towards the end of this workout. The goal is to complete the workout in 6:00-10:00 for most athletes, while allowing a cap of 15 for everyone. A note that realistically we would like a cap of 12:00 here, but know some athletes may need a little more time on the pull-ups to complete the workout.

This means that ideally we have a little more time to finish off the day with clean-up and mobility time than is actually written in the Class Management section. The goal for teaching movements today will be mostly on cycle rate and bar path for Thrusters, while leaning into correct scaling mods for the pull-ups. Preferable today would be to move to jumping pull-ups as a great scale to keep intensity high versus a slower banded strict pull-up. However if you have athletes that only need a light band to stay in the range of 5-10 pull-ups at a time, this would be a great option.

strength:

Every 2 mins for 10 mins.

1x [ 1 Pause Back Squat + 4 Back Squats ], @ 60-65% of 1RM Back Squat.

metcon: Jackie

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

Goal Time Domain: 6:00-10:00

Time Cap: 15:00

accessories:

5 rounds for quality of:

10 PVC Lateral Hops

5 L/5 R Windshield Wipers