Thursday 190207

WHITEBOARD BRIEF

– Strength: Today we start a new cycle with the Sumo Deadlift which was tested on Monday. Take 3-4 sets to build to your 75% and use that weight for ALL 8 sets of 3, every 60-90s. Reset on each rep, these are NOT done touch n go.
– Metcon: Today’s Metcon is meant to be done at near maximal effort. Thrusters should be light and capable of being done UB. Don’t try to overpace this one, just go for it!

STRENGTH

1) Sumo Deadlift: 8 x 3 @75% of Monday, every 60-90s.
2) Metcon Prep of Thrusters + Burpee Box Jump: 3 x 5 + 2. Rest 60s.

METCON

”Under Pressure”
For time:
21-15-9
Thrusters (95, 65)
Burpee Box Jumps (24, 20)
*8:00 Cap

L3: (75, 55)
L2: (65, 45) (20, 15)
L1: (55, 35) (Regular Burpees/no box)

EXTRA CREDIT

Wide Stance Banded Pull-Throughs: 4 x 25. Rest 60s.
*Between each set complete a 10s Side Plank each side.

By |2019-02-01T13:04:20+00:00February 6th, 2019|Workout of the Day|