WOD: Monday 210802
Action star Mark Kastner showing off his rope climbing skills.
Whiteboard Brief
- Strength: Let's go! Time for our hard work to pay off with a max effort Front Squat. This movement should be initiated with the knees and hips at the same time, so that you can keep your chest more upright. Focus on your breathing; on your bracing breath try to expand your abdomen to create as large of a base as possible (unless you have pelvic floor issues, then hold your breath halfway or at the end of the exhale).
- Metcon: This benchmark WOD is a fast paced couplet - choose a load you can complete big sets with in the deadlift - 7-10 reps at a time with. We last tested this 9/17/20, if you have a score from that time you should be able to score a big PR here. If you can't touch your toes easily you should consider pulling Sumo or elevated on plates.
Front Squat
Build to a 1RM in 8 sets. Rest 2-3:00.
- Goal: 5# PR
"Bulls on Parade"
For time:
21-15-9
Deadlifts (225/155)
Bar Facing Burpees
*Goal: Hard effort. Shoot for a 30s PR from 9/17/20
L3: (185/125)
L2: (155/105)
L1: (135/95) (Burpee)
Beginner: (95, 65) (Up downs)
TIME CAP = 10:00
Reverse Crunch + Deadbug
3 x 8-10. Rest 60s.