WOD: Saturday 240427

Make sure you get your curls in. Have a great weekend!

• Coaching Notes

Today is a big day. This one is a Hero Workout with a very big challenge for the legs. We have built up to this over the previous few weeks and doing this with a partner is the best way to really tackle this challenge. We know that some will decide to try to tackle this solo and go for it, but just note that this will be 203 Total Squats at 135/95lb, 61/43kg. Splitting this up between 2 over the course of the 20-25 minutes for a total of 100 reps each on the squats is something that is manageable and won’t leave athletes hobbled leaving the gym, which is really the goal.

We will have athletes run together and then come back in and start on the squats. We will work this in a similar fashion as previous partner workouts, where if a partner is a little faster than the other, they can start in on the squats before their partner comes back, however they can’t leave until the reps are complete on the barbell. The goal however is to have the athletes run together and then just split the reps to 15-14 per partner each round alternating who does the 15 and who does the 14 each round. This means someone will do one more rep at the end of the day, but that's not a huge difference :)

metcon: "Manion"

7 rounds for time of:

Partner Run, 400 m

29 Back Squats, 135/95 lbs

Time Domain: 20:00-25:00 minutes

Time Cap: 35:00 minutes

Accessories:

3 rounds for quality of:

10 L/10 R Single Leg Banded Hamstring Curls

Feet Elevated Hamstring Bridge, 30 secs

10 Reverse Nordic Curls