WOD: Tuesday 250218

Time to see what you’re made of.

• Coaching Notes

Today, we are tackling our first of two Back Squat tests that will end the cycle with our 10RM Back Squat. Next week we will test our 5RM and that should give us a good range and idea about where we are at from a leg strength and muscular endurance point of view. After our 10RM Back Squat we will be moving into the conditioning piece that will have us working fast and quickly through the calories on the bike prior to our pull-ups and directly into the box step-ups to finish off each set. This should be a burner of a piece that emphasizes consistent sets on pull-ups as well as pacing and power output on the bike.

strength: 10 rm back squat

Take 12 minutes to Establish a 10 Rep Max

metcon: "Doomsday"

For time:

16/12 Cal Assault Bike

24 Pull-ups

24 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

16/12 Cal Assault Bike

20 Pull-ups

20 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

16/12 Cal Assault Bike

16 Pull-ups

16 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

16/12 Cal Assault Bike

12 Pull-ups

12 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

Goal: 11:00-15:00

Time Cap: 18:00

Accessories:

Every 1 min for 10 mins, alternating between:

5 L/5 R Knees Over Toes Split Squats, pick load

Single Leg Hip Thrust Hold, pick load, L 20 secs/R 20 secs