WOD: Wednesday 250917

• Coaching Brief & Class Overview

After mobility to open hips, spine, and shoulders, athletes will move through glute/hamstring activation and squat prep before building to their back squat working loads. The strength piece develops positional strength and capacity in the back squat, finishing with a max-rep set to build volume under fatigue. The conditioning EMOM flips the emphasis between toes-to-bar and reverse lunges while layering in bike intensity and double under skill. The goal is steady accumulation of quality reps while managing grip and midline fatigue across the 12:00 effort. Athletes should aim to stay calm on the bike, treat double unders as smooth skill work, and push max reps in minutes 1 and 3 without blowing up. Coaches should reinforce deliberate pacing, tight midline on lunges and toes-to-bar, and consistent transitions.

strength: back squats

Go every 2:30 mins

Back Squat 1x5 at 75% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1xME at 80% 1RM

metcon: “Schism”

12:00 EMOM

Minute 1: 10 Toes to Bar + Max Reverse Lunges

Minute 2: 15/11 Calorie Echo Bike

Minute 3: 12 Reverse Lunges + Max Toes to Bar

Minute 4: 50 Double Unders

Goal: 65+ Total Reps

Accessories:

3 rounds for quality of:

10 L/10 R Front Rack Box Step-ups, pick load, pick height

Hanging Tuck Hold, 30 secs 15

Wall Supported Tibialis Raises