WOD: Monday 250317
How we feeling that the Open is finally over?
• Coaching Notes
Today’s session is centered around developing raw strength with the deadlift, reinforcing proper bracing and pulling mechanics under progressive loading. We then transition into “Ready on the Spot,” a high-intensity interval workout that challenges athletes to push their aerobic capacity while maintaining grip endurance and core control under fatigue.
strength: deadlift
Every 4:00 minutes x 3 Sets Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%
metcon: "Ready on the Spot"
4 rounds, 3 mins each, for max reps of:
Run, 200 m
20 Kettlebell Swings, 53/35 lb
Max reps in remaining time Toes-to-bars
Accessories:
5 rounds for max reps of:
Max rep Single Leg Hip Thrusts, pick load, L 30 secs
Rest 15 secs
Max rep Single Leg Hip Thrusts, pick load, R 30 secs
Rest 15 secs
Max rep Foam Roller Hamstring Curls, 45 secs
Rest 45 secs