WOD: Friday 210402
It’s been so good to have you back since early March, Dave. Stick with it!
WHITEBOARD BRIEF
- Strength: Today we'll be working up to a heavy set of four Zercher Box Squats. This variation can be uncomfortable, but if you can handle some slight discomfort this squat provides a HUGE challenge for the core and upper back. Screw your feet into the floor, and keep the arches of the feet elevated so that we can make sure the glutes are being engaged effectively, as you keep the chest up and maintain good posture
- Metcon: "Adrenaline", last tested on 11/9. Overestimate the height of the box on each jump to make sure you clear the box. Make sure you reach full extension on the Squat Clean, and don't allow the bar to crash on top of your shoulders as you descend into the Squat.
ZERCHER BOX SQUAT
5 x 4. Rest 2:00
- build to a heavy 4
- parallel box
"ADRENALINE"
AMRAP 8
2 Burpee Box Jumps (24/20)
2 Squat Cleans (135/95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
- Goal: Tough pace to start but with room to push in the final minutes. Last tested 11/9.
L3: (115/75)
L2: (20/15) (95/65)
L1: (Burpees or Up-downs) (DB Hang Squat Cleans 25/15)
GLUTE MARCH
5:00 x max reps. Rest as needed.
- Goal: 100 total reps.