WOD: Thursday 240613

No running today, I promise.

• Coaching Notes

We are getting to a nice little posterior chain and leg day with the focus on testing our 3RM Deadlift. Athletes should be able to hit a 3RM in the range of 90-95% today for the 3 reps. The focus here during the warm-up is to get athletes primed and ready to go with a warm-up centered around loosening up the hips and lower back and then priming the stabilizing and deep core muscles prior to building up to a heavy 3 reps for the day. After the Deadlift we should spend about 10 minutes cleaning up barbells and weights and then go over what the workout is as well as the modifications for the day. Go over levels of the workout and different scales or modifications for each movement.

strength: 3rm Deadlift

Take 15 minutes to Establish a 3RM.

The goal for a 3 rep max should be close to 90-95% of 1RM.

metcon: "Walking on the Walls"

For time:

5 Wall Walks

15 Wall Balls, 20/14 lbs, 10/9 ft

20 Box Jump Overs, 24/20 in

30 Wall Balls, 20/14 lbs, 10/9 ft

20 Box Jump Overs, 24/20 in

15 Wall Balls, 20/14 lbs, 10/9 ft

5 Wall Walks

Goal: 7-11 minutes

Time Cap: 12 minute

Accessories:

3 rounds for quality of:

10 Reverse Nordic Curls

Wall Sit, 30 secs

Rest 30 secs

Copenhagen Plank, L 15 secs/R 15 sec

Star Plank, L 15 secs/R 15 secs

Rest 30 secs