WOD: Wednesday 230419

Big weights on squats today. Maybe a new 5RM PR?

• Daily Focus

Today we are tackling a little leg day with some push-ups interspersed in the middle of it. We will continue our back squat progression by coming back around to our 5RM, this time paired with broad jumps for distance. If you don’t have a lot of room in the gym you can adjust and do a banded broad jump from the rig. We will then get into a fun little triplet with the goal of challenging athletes to go unbroken on the wall balls. A note that these are high box jumps and we have them paired with wall balls, so be cautious about that first jump and don’t be shy on scaling athletes down to the appropriate height.

“Where are the Turtles?!" -Michael Scott

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• Points of Performance, Coaching Cues, & Scaling Modifications

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to a light thrusters.

Push-ups: Band assisted push-ups is the scale of choice today to allow for more consistency in position on the push-up.

Box Jumps: These are not box jump overs, so reach full extension at the top of the box and step down before hitting the next rep.

strength, part 1:

Back Squat

Build to a heavy 5 rep in 10 mins.

strength, part 2:

Every 2:30 for 7:30 do:

5 Back Squats, pick load

3 Broad Jumps

Back Squats- 80% of your heavy 5 rep from above

Broad Jumps- max distance

metcon: "Where are the Turtles?!"

3 rounds for time of:

30 Wall Balls, 20/14 lbs

20 Push-ups

10 Box Jumps, 30/24 in

Time domain: 6-9 mins

Time cap: 11 mins

Accessories:

5 rounds for quality of:

10 Dumbbell Bench Press, pick load

15 Barbell Hip Thrusts, pick load

Star Plank, L 20 secs/R 20 secs