WOD: Tuesday 240723
At least they gave us some back squats in the workout…
• Coaching Notes
The goal today shifts to strength today with a strength EMOM of Back Squats, L-Sit Strict Pull-Ups and Contralateral Front Rack Step-Ups. We are working our L-Sit Pull-Ups in to be either from the barbell in the rack or from the rig between the barbells. This works well as we know with a lot of gyms you might not have the space for the pull-ups and rack set-up so combining the Back Squats with the L-Pull-Ups is a great way to work on a new skill and allow for enough space in the gym setting. We will be completing the strength EMOM triplet with the Contralateral Front Rack Step-Up to provide additional focus on core stability as well as unilateral leg strength work.
metcon: "Meditations"
For Load:
20:00 EMOM
Minute 1 - *Back Squats
Minute 2 - 6-8 L-Sit Pull-Ups
Minute 3 - 6/6 Contralateral Front Rack Step-Ups
Minute 4 - Rest
Box Height: 24/20''
Kettlebell Load: 53/35lb, 24/16kg
Back Squat
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 65%
Set 3: 8 Reps @ 70%
Set 4: 6 Reps @ 75%
Set 5: 4 Reps @ 80%
accessories:
4 Sets, For Quality
:15-20 Extended GHD Supine Hold