WOD: Monday 210517
Arce has been a great example of getting to the gym and making it work. Through all the injuries and surgeries he continues to find ways to make the workout work for him. Keep up all your hard work Arce!
WHITEBOARD BRIEF
- Strength: Using the heaviest weight you built to last week in the Hybrid Stance RDL for all three of your work sets today. Stop moving as soon as your hips stop moving backwards, don't flex through your spine. Feet should be wider than your default Squat stance.
- Metcon: New BP Benchmark workout "Shirts and Skins". The Barbell weight should be moderate, something you can complete sets of 3 with at minimum. Focus on flashing your elbows all the way through in the Power Clean, actually receiving the weight of the bar on the shoulders, and continue pulling all the way until the bar contacts the shoulder. Remember, elbows up AND out, and heels down in the Front Squats will make this workout suck slightly less, which is a good thing!
HYBRID STANCE RDL
2/3 x 8-10. Rest 90s.
*use heaviest weight from last week for all 3 work sets.
"SHIRTS AND SKINS"
For time:
30 Power Cleans (155/105)
10 Front Squats
30 Bar Facing Burpees
10 Front Squats
- Goal: Hard effort using a moderate weight for cleans that people can complete at least sets of 3 with.
L3: (135/95)
L2: (115/75)
L1: (95/65) Deadlifts for Power Cleans) (Regular Burpees)
TIME CAP = 8:00
BANDED ALPHABET
3 sets on each side. Rest 60s.