WOD: Friday 210709
It has been awesome to have the Schneider clan in the gym and see Ky helping out her mom, who just joined Sanctify, during class. Keep up the hard work Schneider clan.
WHITEBOARD BRIEF
- Strength: Again working off of last week's numbers for our speed work in the Front Box Squat. It's OK to initiate the Front Box Squat with the knees and hips at the same time (even though this is a Box Squat) so that you can keep your chest more upright. "Elbows up AND out" is a great cue to make sure the upper back is in the best possible position, "feet screwed into the floor", so that we can make sure we're engaging the glutes, keeping the knee safe and creating torque through the hip joint.
- Metcon: Sprint effort today in our conditioning work, go 85-90% and save some energy in the tank for the AMRAP. Shoot for over 3 rounds. If you can't touch your toes, a trap bar, or lifting off plates might be a better option than a conventional Deadlift.
FRONT BOX SQUAT
5 x 4 - for speed @3-5% heavier than last week, every 60s.
- 3-4 Warm-up sets
- use same height box as Tuesday
- all sets should be fast
"BACK TO THE FUTURE"
7:00 on the clock:
30/24 Calorie Bike:
Remaining time AMRAP:
10 Deadlifts (225/155)
10 Wall Balls (20/14)
- Goal: Hard Effort, Deadlifts should be heavy but capable of being done in sets of 7-10. Score = total reps of AMRAP.
Rx+: (275/185)
L3: (185/125)
L2: (135/95)
L1: (20/15 Cal Bike) (95/65) (14/10)
X-BAND WALK + BANDED GOODMORNING
2:00 x max reps.
- Goal: Accumulate 30 steps to right + 30 left + 30 GM.