Workout #1:
4x9 Back Squat @ 70% of 1RM
Workout #2:
“Holy Quads…Batman!”
21-15-9 repetitions of:
Thrusters (95/65)
Pullups E2MOM - 20 x Alternating lunges (total)
*Time Cap: 15 minutes
Workout #3:
3 x Maximal Effort (ME) sets of HSPU
Post loads / results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start the Strength WOD at these times)
METCON. This is FRAN with a little twist. Every second minute (including 0:00) you will immediately stop what you are doing and perform 20 x alternating lunges (10 x each leg). This E2MOM penalty will continue until you finally finish up the last set (9) of pull-ups.
The Time Cap for this workout is 15 minutes. For the blog and board purposes, your final score will either be the time it took to finish up the workout, or the number of reps you had left over when the 15 minute time cap hit.
Skill. Your overhead position should be adequately warmed up from the thrusters. “3x ME (Maximal Effort) sets” implies I want you to perform three separate sets of as many HSPU as you can possible due at one time. Rest adequately between attempts (~3 minutes) and try to keep your repetitions as close as possible. If you have strict HSPU down then work on Kipping HSPU or vice versa. If you have both down then attack some deficit HSPU (parallettes). See here for ideas on HSPU variations and scaling methods...focus on maintaining sound hand and body positions.
Today’s Key Points of Performance (KPPs):
- Link up with some folks who will be back squatting within close proximity, weight-wise. This will allow for less bars/weights to be used and generally speed up the process. Let’s focus on using no more than 20 minutes to knock out this portion.
- Lunges -- knee will “kiss” the ground gently, don’t slam it in an effort to speed up, you’ll regret it later. If you wish to turn this into a jumping lunge be my guest.
- Remember, “Every second minute on the minute (E2MOM)” entails that when every multiple of two (0:00, 2:00, 4:00, etc.) hits the clock you will immediately perform the penalty, in this case 20 x alternating lunges. After performing the E2MOM portion, pick up FRAN exactly where you left off. This concept and format of workout will be used heavily this month.