WOD: Tuesday 241029

• Coaching Notes

This is everyone's favorite style day with heavy 3s on Back Squat and combining it with some high box jumps with a contrast style strength workout. We will then transition our way into the conditioning workout that has a mix of movements that will surely target leg stamina and capacity with a triplet of Box Jumps, Wall Balls, and Double Unders. The goal here today is to keep each round to around that 3:00 minute mark. This will leave us in the range of that 11-15min time domain and a challenging time cap of 15 minutes. Focus from a coaching standpoint will be the strength portion so really think about just being tactful about warming athletes up well and thoroughly. We can use the movements in the metcon today to create a nice little warm-up and primer that leads us into the Back Squat and makes the transition to the conditioning workout seamless.

weightlifting:

Every 3 mins for 12 mins do:

3 Back Squats, pick load

3 Seated Box Jumps, pick height

metcon: "kano"

4 rounds for time of:

12 Wall Balls, 20/14 lbs

15 Burpee Box Jump Overs, 24/20 in

12 Wall Balls, 20/14 lbs

60 Double Unders

Goal Time: 11:00-15:00

Time Cap: 15:00 minutes

accessories - part a:

Back Rack Barbell Lunge 14-14-14

@ 45-50% of 1RM Back Squat.

accessories - part b:

3 rounds for quality of:

12 Ring Hamstring Curls Single Leg

Sorenson Hold, L 15 secs/R 15 secs