WOD: Thursday 250515

• Coaching Brief & Class Overview

The focus today will be on absolute strength and muscular endurance in the Front Squat. The midline control and engagement in the Front Squat is the primary focus of the day and reinforced by the Dual Kettlebell Front Rack Reverse Lunge in our conditioning piece.

The conditioning piece has two more leg intensity exercises, with a little midline sandwich of Toes to Bar that will challenge athletes in the last round as midline interference and leg stamina will be tested.

strength:

Go every 2:30 mins.

Front Squat 1x7 at 70% 1RM

Front Squat 1x5 at 75% 1RM

Front Squat 1x3 at 80% 1RM

Front Squat 1x5 at 75% 1RM

Front Squat 1x7 at 70% 1RM

metcon: "All of the Lights"

3 rounds for max reps of:

12 Kettlebell Front Rack Reverse Lunges, 53/35 lbs, 1 min

15 Toes-to-bars, 1 min

Max rep Bike Calories, 1 min

Rest 1 min

Accessories:

3 rounds for quality of:

10 Reverse Nordic Curls

Reverse Sled Drag, pick load, 200 ft

Copenhagen Plank, L 20 secs/R 20 secs