WOD 181018

Updated for the squat testing:

Next week, we will test 2RM Back Squat on Tuesday in class. We will do a 5RM Front Squat on Friday.

The following week, we will test the 2RM Front Squat.

Try to make sure you show up on Tuesday so you can use that information as we go forward into the next cycle!



Strength - Front squat 3 x 5 @ RPE 8

Athletes will have 20 minutes to build to and complete 3 sets of 5 reps at RPE of 8. Next week will be finding a 5RM so do not max out!! Use this as an opportunity to squat for 20 minutes under moderately heavy loads!

Metcon - 3 Rounds For Time:

400 meter run
12 HSPU @ RPE 5*
4 Sandbag cleans @ moderate

14 minute time cap

*Today the intention of the HSPU is focused around pressing. Athletes should discuss with their coach what would be best for their ability. The emphasis of this workout is the intensity of the three movements = DON’T GET CAUGHT IN ONE PLACE FOR TOO LONG!

FOR REFERENCE: If athletes can only perform 3-5 HSPU using a single mat AND kipping, they should grab two mats and perform ~6-8 total reps