WOD: Friday 210528
Hey there Dave. feels like I’ve been seeing your name on the board more often in the last few weeks. Keep it up!
Whiteboard Brief
- Strength: We've been working the Push Jerk a fair amount recently, so hopefully you're able to continue to improve on your technique. Make sure to watch for common mistakes during the dip, lifting the heels (knees should track slightly out), dropping the elbows, and dropping so fast that the bar separates from your shoulders. You should think about jumping and shrugging the bar off your shoulders.
- Metcon: Our conditioning work today is a descending couplet of Renegade Rows and Wall Ball. This should be a hard effort, with the goal of completing all sets of Wall Balls unbroken. Keep a stable core on the Renegade Rows, remember to imagine a lacrosse ball on your back that you don't want to drop.
Push Jerk
10 minutes x 2 reps. Rest 60-90s between sets.
- work on technique or build to 80% of 1RM
For time
30-20-10:
DB Renegade Rows (50/35)
Wall Balls (20/14)
- Goal: Hard Effort. All sets of wall balls should be UB.
Rx+: (60/45) (30/20)
L3: (40/25)
L2: (30/15)
L1: (20/10) (14/10)
TIME CAP = 10:00
Banded Facepull-aparts
2:00 x max reps.
- Goal: 100+