Happy Halloween!
Strength WOD
Back Squat 5/5/5/5
(80% of 1 RM, same weight across)
WOD
“The Jumping Witch”
50 Double Unders
10 Clean and Jerks
40 Double Unders
8 Clean and Jerks
30 Double Unders
6 Clean and Jerks
20 Double Unders
4 Clean and Jerks
10 Double Unders
2 Clean and Jerks
Fitness: 95/65 (add 5lbs after every set)
RX and RX+: 135/95 (Men add 20 lbs, Ladies add 10 lbs after every set)
10 min time Cap (this is meant to be aggressive, just get as far as you can in the ladder. Score = Time, put total clean and jerk reps in the notes)
Coaching Tip: We are back in the thick of our back squat cycle. Lets get a good warm up in, build up in weight and hit 4 sets of 5 with 80%. If you do not need 2 minutes between each set then you are not going heavy enough. For the WOD do not overthink the loading aspect. Just build up in weight on most sets. The goal is to test your ability to recover then lift a heavy load again. You should not be going over 80% of your 1 RM during the met con. The load should be challenging, but something you can lift while fatigued.
The Podium from the Halloween Throwdown!