WOD: Wednesday 240306

• Coaching Notes

We are tackling a little strict press + push press with the goal of working on our absolute strength with the Strict Press as well as dynamic speed strength overhead with the Push Press. We will be using our 1RM Strict Press as the prescribed percentage at a loading of 75%+ , which means we are either staying at 75% across or increasing slightly across all 4 sets on the day. We are doing this on a 2:30 clock to allow for adequate rest for maximum strength gains. Goal for those feeling good today would be to end around 82-85% of our 1RM Strict Press. We will then be tackling the workout “Brick” with it being aptly as the legs will start to feel like bricks towards the end of the workout. The goal today being a hard and challenging pace, getting the heart rate up, but also allowing the overall loading on the body to be lower today as we move into the Open on Friday.

strength

Every 2:30 for 10 mins.

1x [ 3 Strict Press + 5 Push Press ], pick load

75%+ 1RM Strict Press

metcon: "Brick"

5 rounds for time of:

Run, 200 m

Row, 250/215 m

30 Air Squats

Time Domain: 11:00-15:00 minutes

Time Cap: 17 Minutes

Accessories:

3 rounds for quality of:

8 L/8 R Bulgarian Split Squats, pick load

10 Reverse Nordic Curls Weighted

Forearm Plank, pick load, 1 min