WOD: Tuesday 250513

• Coaching Brief & Class Overview

Today's focus will be on developing the posterior chain with both parts. Our strength and plyo piece will have us working with controlled weights in the 60-70% range, combined with high box jumps to target absolute strength development, muscular endurance, as well as speed and power. The combo works well for recruiting more motor neuron units, which is what we are after for better mechanics in the Deadlift and hip extension.

We will then shift to an interval base workout that will have us tackling a fun 3 round workout centered around muscular endurance and stamina with the Row, Kettlebell Swing and Abmat Sit-Up. This posterior chain and midline dominated workout will have us working in the time domain of 3 min on / 1 min off for 3 sets.

strength & plyometrics:

Every 1:30 for 15 mins do:

3 Deadlifts, pick load

5 Box Jumps, pick height

Deadlifts- @ 60-70%

Box Jump- 3-5 reps

metcon: "Hard Knock Life"

Every 4 mins for 12 mins do:

Row, 300/250 m

25 Russian Kettlebell Swings, 53/35 lbs

25 AbMat Sit-ups

Time Domain: 2:45-3:15/ Set

Time Cap: 3:45 / Set

Accessories:

3 rounds for quality of:

10 L/10 R Medicine Ball Glute Bridges, pick load

5 Hamstring Walk Outs Kettlebell

Side Plank, pick load, L 20 secs/R 20 secs