WOD: Wednesday 250129

Finally, some good strength work!

• Coaching Notes

The focus today is on leg strength with our Back Squat progression and then transitioning into a leg and grip stamina triplet of 8:00 minutes to really finish things off. The 3s today on the Back Squat should be a big challenge, with the final set of 3 @ a heavy for the day. We will then do a couple drop sets today to reinforce form and add some muscular endurance work. We will then transition from the Back Squat progression into our 8:00 AMRAP, which will test your ability to hang on and stay unbroken throughout with quick transitions between movements.

strength: Back Squats

Go every 3 mins.

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: 3 Reps @ 85%+

Set 5: 5 Reps @ 80%

Set 6: 8 Reps @ 70%

metcon: "Blastoise"

As many reps as possible in 8 mins of:

1 Dumbbell Power Clean, 50/35 lbs

2 Dumbbell Lunges, 50/35 lbs

10 Double Unders

2 Dumbbell Power Cleans, 50/35 lbs

4 Dumbbell Lunges, 50/35 lbs

20 Double Unders

3 Dumbbell Power Cleans, 50/35 lbs

6 Dumbbell Lunges, 50/35 lbs

30 Double Unders ...

Continue adding 1 Dumbbell Power Cleans, 2 Dumbbell Lunges, and 10 Double Unders until time expires.

Accessories:

Every 1:30 mins for 15 mins, alternating between:

Leg Extension Hold, pick load, 30 secs + Max rep Leg Extensions, pick load, 30 secs

Max rep Sandbag Step Ups, pick load, pick height, 1 min