WOD: Friday 210917

Remembered how much you loved tempo back squats Chris, so made sure to throw them into the mix.

WHITEBOARD BRIEF

Coaching Notes:

Alright, we are getting into some heavy back squats with our mixed tempo squat work. Get ready for some more heavy loading here and we should be starting to feel really strong under tempo. After getting heavy with the 4 rep back squat we will then hit Koopa Troopa where we will really fire up the intensity with a challenging mix of burpees, wall balls, and chest to bar pull-ups.

Focus here is to make this workout like a test workout for the majority of athletes and have them really push the pace and challenge their intensity.

Scaling Mods:

Because we want intensity high today, lower the weight on the wall ball, go to chin over pull-ups or jumping pull-ups first as the correct scale. If we want to pull the intensity back for some of our athletes then we would go to strict pull-ups or banded strict pull-ups to work more on strength and slow our athletes down.

Mixed Tempo Back Squat

5 Sets

2 Tempo Back Squats (33x1)

2 Back Squats

*start @ 72% and build if form stays strong

Koopa Troopa

For Time

15 Burpees

40 Wall Balls 20/14#

15 Chest to Bar

15 Burpees

30 Wall Balls 20/14#

15 Chest to Bar

15 Burpees

20 Wall Balls 20/14#

15 Chest to Bar

15 Burpees

10 Wall Balls 20/14#

15 Chest to Bar

Time Cap: 17:00

The Friday 300 Finisher

75 Banded Face Pulls

75 Banded Hamstring Curls

75 Banded Shoulder Press

75 Banded Goodmornings

Load: Light band tension for upper, moderate band tension for lower