WOD: Monday 210809
Glad to see you back in the gym more regularly Tim!
WHITEBOARD BRIEF
- Strength: Today we are testing a 1RM in the Squat Clean Thruster. "Elbows up AND out" is a great cue to make sure that you have your upper back in the best possible position here. Try taking a slightly wider grip here, as this will help you hold onto the bar when it's time to press overhead, instead of pressing from your fingertips.
- Metcon: Be prepared for a BRUTAL workout today - Use a load you can perform fast singles with and DO NOT overpace this one - 90% for both the row and Squat Clean thrusters.
BARBELL WARM-UP (CLEAN - TOP DOWN)
SQUAT CLEAN THRUSTER
Build to a 1RM in 7 sets. Rest 2:00
- goal: #5 PR
- Last tested 11/16/20
"FIRESTORM"
In an 8:00 Window:
1k Row
Remaining time AMRAP:
Squat Clean Thrusters (135/95)
- Goal: Tough effort, 5s off your PR 1K Row time.
* Last tested 7/16/20
Rx+:(155/105)
L3: (115/75)
L2: (95/65)
L1: (750M Row) (DB Thrusters 30/20)
*Score = total reps
REVERSE CRUNCH + DEADBUG
4 x 8-10. Rest 60s.