WOD: Monday 250414

woman barbell back squat

No better way to start the week than with some Back Squats!

• Coaching Brief & Class Overview

Today's session combines heavy squatting strength with sprint-style conditioning. Athletes will build through heavy back squats, followed by a short and aggressive deadlift and box jump-over sprint. The day finishes with posterior chain accessory work and targeted recovery.

strength: back squat

Go every 3 mins.

Back Squat 1x5 at 80% 1RM

Back Squat 1x5 at 80% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1x3 at 90% 1RM

Back Squat 1x1 at 95% 1RM

Back Squat 1x1 at 95% 1RM

metcon: "District Throwdown"

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Box Jump Over, 24/20 in

Time Domain: 4-7min

Time Cap: 10 min

Accessories:

3 rounds for quality of:

10 Glute Ham Raises

15 GHD Hip Extensions

Sorenson Hold, 30 secs

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