WOD: Friday 210618
A couple that work out together, stays together. It’s good that Matt managed to get the correct person in focus.
WHITEBOARD BRIEF
- Strength: For our strength work we'll be working TNG Deadlifts, trying to exceed last week's weight by #10. If you pulled from plates or used a Sumo stance last week do the same today. 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: This WOD should floor you, let it all hang out today. Cleans should be small sets or fast singles, then give everything on the bike.
TOUCH N GO DEADLIFT
Heavy 3 in 6 sets. Rest 2:00
- L1: 2/4 x 4 - Off of #45 Plates or Sumo
- exceed last weeks load by 10#
BARBELL WARM-UP (CLEAN)
FOR TIME:
8:00 on the clock:
30 Squat Cleans - 135/95
Remaining time: Max Cals Bike
- Goal: Very hard effort. Cleans should be capable of being done in sets of 3-5 touch n go or fast singles.
Rx+: (155/105)
L3: (115/75)
L2: (95/65)
L1: (DBs 30/20)
SINGLE LEG BANDED HAMSTRING CURL
0/4 x 25 each. Rest 60s.