WOD: Friday 210625
Glad to have you hanging out with us and throwing down again Jesse!
WHITEBOARD BRIEF
- Strength: Today we are building to a heavy set of 10 with perfect form in the RDL. Remember that range of motion will vary for everyone here. Keep a slight bend in the knees, lock your back in place and drive the hips back hard and weight into the heels. When your butt stops moving back, you come back up.
- Metcon: Our conditioning work today is Strongman oriented, moving from a Sled Push or Pull, to a light Front Rack Carry, and finishing with a Lateral Sled Pull. If you don't have straps for your sled substitute any other type of Lateral Carry - Odd Object/Trap Bar/Farmer. Partner up and take turns with your partner completing 5 rounds each at each station.
RDL
4/0 x 10. Rest 90s.
- build to a heavy 10 with perfect form
CONDITIONING:
5 Rounds of:
60 yard Sledpush or Pull - heavy
5 Rounds of:
60 yard Front Rack Carry - light
5 Rounds of:
60 yard Sledpull - Lateral (30y each)
- Goal: Sustainable Pace.
*Alternative to Sledpush
- 30s Bike Sprint - Rest 90-120s
- Lateral Carry - Odd Object/Trap Bar/Farmer
1 1/4 DB SPLIT SQUAT
0/2 x 20 each. Rest 90s.
- Use BW only