WOD: Monday 210621
Kyle showing the correct form of a box jump. Face and all.
WHITEBOARD BRIEF
- Strength: Be smart about your jumps as you shoot for a 5# Shoulder Press PR here. Maintain good posture, ribs tucked down, bend the bar in half and grip the floor with your toes to create as much tension as you can.
- Metcon: Our conditioning work today is brutal, be prepared. 60 Burpee Box Jumps, with each minute starting with 6 American Swings . Do your best to finish in the 11:00 time cap.
BARBELL SHOULDER PRESS
1RM in 8 sets. Rest 2:00
- Goal: 5# PR
- Last tested 1/22
- Sets of 5,4,3,2,1,1,1....
- 3-4 reps over 90%
- Plan weight jumps strategically
- L1: 3/5 x 5 or DBs 2/4 x 10
"LITTLE ENGINE THAT COULD"
For time:
60 Burpee Box Jumps (20)
EMOM: 6 American Swings (53, 35)
*This workout starts with KBS
*Last tested 11/23
- Goal: Tough pace, RPE 8, hold on as long as you can.
Rx+: (62, 44)
L2: (45, 25)
L1: (Russian Swings 35, 25) (Up downs + Box Step-ups)
TIME CAP = 11:00
*11/23
BARBELL CURL 21S
0/3 x 7 each position. Rest 90s.