WOD: Monday 250519

Party on Garth!

• Coaching Brief & Class Overview

We are hitting a strength biased day today with the focus on the Back Squat. We are tackling a nice little EMOM here that will keep the reps tight and concise allowing for better mechanics as well as muscular endurance and stamina development. We will then be transitioning into the 12:00 EMOM, which is meant to be to the point, challenging just enough to allow for quality added volume while still keeping the main target of the Back Squat in the forefront for where our effort is meant to be for the day.

strength: Back squat

Every 1 min for 10 mins.

3 Back Squats, @ 65-70% of 1RM

metcon: “Schwing!”

Every 1 min for 12 mins, alternating between:

10 Dumbbell Box Step-ups, 50/35 lbs, 20 in

15 GHD Sit-ups

10 Kettlebell Goblet Squats, 70/53 lbs

50 Double Unders

Accessories:

3 rounds for quality of:

Reverse Sled Drag, pick load, 100 ft

Sled Push, pick load, 100 ft

Weighted Wall Sit, pick load, 1 min