WOD: Thursday 241017

Coach T with the perfect shirt on to help you make it through lunges.

• Coaching Notes

Overall, today is a very fun one with the emphasis on leg strength and added volume for the legs with our Front Rack Reverse Lunges in the workout. The goal here being that we will tackle consistent sets of Back Squats building to a heavy set of 5 @ 85% of our 1RM or to a point where we think we have 1-2 reps in reserve on this set. We will then need to transition and talk about cleaning the barbell to the Front Rack and then leaning into teaching proper form and technique for the Front Rack Reverse Lunge while also going through some progressions on the Chest to Bar Pull-Up.

strength: back squats

Go every 3 mins.

Back Squat 1x5 at 75% 1RM

Back Squat 1x5 at 80% 1RM

Back Squat 1x5 at 80% 1RM

Back Squat 1x5 at 85% 1RM

metcon: “I’ll be back!”

5 rounds, 2 mins each, for max reps of:

10 Chest-to-bar Pull-ups

8 Front Rack Reverse Lunges, 135/95 lbs

Max reps in remaining time Row Calories

Goal: 150/120 Calories

accessories:

4 rounds for quality of:

10 Feet Elevated Ring Rows

10 Deficit Parallette Push-ups

8 L/8 R Half Kneeling Kettlebell Chop + Lifts, pick load