WOD: Friday 210219
Alissa, you continue to be super consistent in showing up and working hard. And you’re getting stronger as a result. Keep rocking it!
WHITEBOARD BRIEF/ COACHES' NOTES
- Strength: We are starting our training today with a barbell complex consisting of RDLs, Hang Power Cleans, Front Squats, and Front Rack Reverse Lunges. Build in weight for each set and rest as needed in between rounds.
- Metcon: This metcon is intended to be done for quality, so focus on quality movement and don't worry about the clock as you knock out reps of heavy Russian Swings, Goblet Squats, Wall Balls, and High Box Jumps. Watch for heels coming up during the dip phase of the Box Jump, and try to land softly on the box.
LOWER BB COMPLEX: RDL + HPC + FS + FR REVERSE LUNGE
4 x 8 each. Rest 2:00
- build in weight
- L1: use DBs
5 ROUNDS OF
20 Russian Kettlebell Swings - heavy
15 Goblet Squats - heavy
10 Heavy Wall Balls (30/20)
5 High Box Jumps w. Step Down (30/24)
Rest 2:00
- Goal: All rounds should be tough but able to be sustained for all 5 rounds. This is intended to be more of a quality over quantity piece.
L2: (14/10) (24/20)
L1: (10/8) (Box Step-ups)
LANDMINE DEADBUG
3 x 8-10 each. Rest 60s.