WOD: Wednesday 240320

• Coaching Notes

We have a fun one today! This is a different style workout with a little “Death By” style workout that will definitely leave you on the floor at the end of it if you hit it right. We will be starting things off however with a different style strength rep scheme where we alternate between 3 reps and 10 reps on opposing sets with the 3s being at 80% or greater, and the 10s being at 60% or greater. This develops both absolute strength as well as strength endurance and hypertrophy. We want this to be done on a 2:00 minute clock for each set across 6 sets. Total time for loading to working weights and the sets should be around 17:00-20:00 minutes allotted for our Push Press component. We can make sure to spend the time here to go over the specifics of the strength component because the transition to the workout today should be just about cleaning up, setting up, and maybe a bathroom break before hitting the conditioning piece. We have placed a 10 round cap on this one, which would mean a 20:00 minute workout. However the expectation is that we are finishing the workout in closer to 10:00-16:00 minutes which would be in the rounds of 11-17 Burpee Box Jump Overs.

strength: Push Press

Complete sets every 2 mins.

3-10-3-10-3-10

Start the first set of 3 Reps @ around 80% of 1RM, drop the percentage on the second set to around 60% and complete 10 reps. We will continue this for 3 waves of this style loading pattern, with the option to increase weight on each wave.

metcon: "Running Uphill"

Every 2 mins for 20 mins do:

Run, 200 m

*Burpee Box Jump Overs, 24/20 in

*Round 1: 3 reps

*Round 2: 5 reps

*Round 3: 7 reps ...

Continue adding 2 reps each round until time expires or failure.

Accessories:

3 rounds for quality of:

Side Plank, L 30 secs/R 30 secs

Wall Sit Hold, 1 min

Contralateral Carry, pick load, L 50 ft/R 50 ft

Sandbag Bear Hug Carry, pick load, 100 ft