WOD: Monday 210419

Unfortunately, the gym photographer is the one person we never get any photos of so this is the best I could procure. Thanks for all the photos you take, Matt! You make us all look really good, usually.

WHITEBOARD BRIEF

- Strength: All strength work today, starting with the Box Squat, try to beat last week by 5-10lbs. Then moving onto Hybrid Stance (between Squat and Sumo Stance) RDLs, making sure that we only bend the knee minimally, and focus primarily on shifting the hips back, with a flat back. Culminating with DB Rear Foot Elevated Split Squats, and Banded Pull-throughs. Shoot for a vertical shin at the bottom of the Split Squat, and keep the heel grounded to engage the glutes.

A) BOX SQUAT

4 x 5. Rest 2:00
- Parallel box
- exceed weight from last week by 5-10#

• Box Squat

B) HYBRID STANCE RDL

3 x 8-10. Rest 90s.
- build in weight

• Hybrid Stance RDL

C) DB REAR FOOT ELEVATED SPLIT SQUATS

3 x 8-10 each. Rest 60s.

• DB Rear Foot Elevated Split Squats

D) BANDED PULL-THROUGHS

3 x 25. Rest 60s.

• Banded Pull-throughs