WOD: Friday 210611
Kudos to Josh for making the switch and joining the 5am group. Not an easy switch to make, but you have to stay fit if you want to catch the bad guys.
Whiteboard Brief
- Strength: For our strength work we'll be working TNG Deadlifts, for those who have trouble touching their toes consider pulling from plates or going Sumo. Set your tension before the bar leaves the ground (also called pulling the slack out of the bar), keep your back locked, and drive through your heels.
- Metcon: Let's leave it all on the floor today with this chipper of Bike cals, Front Squats and Power Snatches. Scale so that you can go Touch N' Go for sets of 2-3 on the Power Snatch and 5-10 on the Front Squat.
Touch N Go Deadlift
6/0 x 3. Rest 2:00
- Heavy 3 in 6 sets.
- L1: 2/4 x 4 - Off of #45 Plates or Sumo
Barbell Warm-up (Snatch)
"Sasquatch"
For time:
30/24 Calorie Bike
21 Front Squats - 135/95
15 Power Snatch - 135/95
- Goal: Very hard effort. Loading should allow people to perform touch n go reps of snatch and sets of 5-10 on the front squat.
L3: (115/75)
L2: (95/65)
L1: (DBs 30/20) (Alt DB. Snatch)
TIME CAP = 7:00
Single Leg Banded Hamstring Curl
0/4 x 25 each. Rest 60s.