WOD: Monday 250505

#RevengeOfTheFifth Time to set some new PRs.

• Coaching Brief & Class Overview

Today's session focuses on the Back Squat and testing our 1RM for the day. The goal is to build over the course of 15 minutes to a true max. This cycle has been about getting “heavy”, so let's see what you got! We will then move into a challenging, but fun chipper focused on aerobic and gymnastics capacity.

strength: 1rm Back Squat

Take 15:00 minutes to Establish 1RM Back Squat.

Suggested Loading:

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

1 Rep @ 80%+ -

Resting 60-90 seconds b/t these sets -

1 Rep @ 86%

1 Rep @ 92%

1 Rep @ 97%

1 Rep @ 102-105%

Rest 3:00 b/t single at or above 90%

metcon: "Back in Black"

For time:

Row, 500 m

25 Burpees

50 Pull-ups

5 Burpees

Row, 500 m

Time Domain: 9-12min

Time Cap: 15min

Accessories:

3 rounds for quality of:

10 Kettlebell Front Rack Box Step-ups, pick load, 20 in

20 Kettlebell Gorilla Rows, pick load

10 Reverse Nordic Curls