Thursday 190110

WHITEBOARD BRIEF

– Strength: Week 3 of Paused Front Squat work. This is the final week of this work with 85% of 1RM for ALL sets.
– Metcon: Today’s Open WOD is a tough one that you can easily redline on. Shoot for singles on clean and jerks and break your T2B into manageable sets early. Today’s Open WOD you’ll partner up and judge each other.

STRENGTH

1) Paused Front Squat: 5 x 2 @85%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 85% before starting the clock
2) Metcon Prep:
2-3 Rounds of:
3 Clean + Jerk
3 T2B
*Add weight + repeat

METCON

”Open WOD 13.4”
AMRAP 7 of ascending reps:
3 Clean + Jerk (135, 95)
3 T2B
6 Clean + Jerk
6 T2B
9 Clean + Jerk
9 T2B
Etc…

L3: (115, 75)
L2: (96, 65) (Knee Lifts)
L1: (75, 55) (Abmat Sit-ups)
*Beginner: Sub DB Thrusters for Clean + Jerks
*Score = Total Reps

EXTRA CREDIT

Banded Pull-throughs: 5 x 20. Rest 30s.
*Use an ultra-wide stance

By |2019-01-04T17:03:57+00:00January 9th, 2019|Workout of the Day|