200101 - Quote of the Week Wednesday

QOTD - One gym and one personal goal for the new year?

WARM UP - Fishing Game or Mobilize while you wait for a rower/wait for everyone to be done
(Gorilla Squats, Z Sit, Banded Abductor)
Using your score from the fishing game (x)
0-500 = 10
501-1000 = 8
1001-1500 = 4

2 Rounds of
X Squat Hops
X Burpees
X KB Goblet Squat
X KB Sumo Deadlift High Pulls

COACH PREP - Back Squats Warm Up

WOD -
B (Performance)
For max reps
3 minute - Back Squat 125/95
Rest 1:
3 minute - Row for Calories
Rest 1:
2 minute - Back Squat 125/95
Rest 1:
2 minute - Row for Calories
Rest 1:
1 minute - Back Squat 125/95
Rest 1:
1 minute - Row for Calories

A (competitor) - Back Squat 145/115
C (Health & Fitness) - Back Squat 95/65

GOAL FOR THIS WOD -
1.) - We are looking to see anywhere between 10-15 in each minute on those squats! If for some reason you can’t either get there or maintain that, then scaling needs to happen from the beginning on the weight (45%ish of 1RM)! In the same way, if you are going to blow that number out of the water by getting 20-30 in each minute, let’s talk about scaling that weight up!

2.) - The second goal is to do your best to keep good form while still pushing through to work the entire given time period. This is going to require some mental grit and pacing! Much like yesterday, it’s better to stand there for five more seconds so you can keep that bar in your hand for the long haul!