WOD: Thursday 210826

Alicia killing it per usual.

WHITEBOARD BRIEF

- We are working into reps of 3s and 5s on both back squats and front squats. We are starting things off with the heavy tempo back squats to work on positions and loading before then loading for more speed and dynamic tension out of the squat with the front squat.

Our conditioning piece today is short and sweet, but that doesn't mean it should be taken lightly. This quick workout packs a punch and athletes will find that about 3:00 in their quads are on fire.

-Scaling Notes

Today, let's scale to box squats or hex bar deadlifts for anyone with knee pain that has to limit squats. We can do a modified belt squat with a weight belt and standing between two boxes for anyone with disc issues as well. Just up the reps for this modification but keep more of a tempo progression.

Strength 1) 33x1 Tempo Back Squat

Every 3:00, 5 Sets

3 Reps, start at ~ 72% building to 3RM

*this will lead directly into the Front Squats to follow, meaning the timer will hit 3:00 and the front squats will start

Strength 2) Front Squat 3x5 @ 75%

Every 2:00, 3 Sets

#1: 5 reps @ 75%

#2: 5 reps @ 75%

#3: 5 reps @ 75%

Calvin Candie

6:00 AMRAP

12 Dual KB Deadlift 53/35#, 24/16kg

18 Jumping Lunges

24 Double Unders

Accessories

3 Sets, for Quality

5 Band Resisted Glute Ham Raise (Eccentric Focus)

15sec/15sec Copenhagen Plank

:45sec Weighted Sorenson Hold