WOD: Thursday 210114
That’s a solid front rack position, Bonds.
WHITEBOARD BRIEF
- Strength: We are mixing up our Dynamic Effort for the lower body to include some Olympic movement in this Power Clean + Front Squat complex.. You should be basing these %s off of your Clean Max, not your Front Squat max.
- Metcon: BP Benchmark workout "Fool in the Rain", go hard on this and rip big sets.
POWER CLEAN + FRONT SQUAT:
8 x 2 @60%, every 60s.
- Use Clean or Power Clean max, whichever is higher.
- 1 rep is 1 Power Clean + 1 Front Squat
- These are not TNG, make sure to set your start position for the 2nd rep.
- Week 1 of 3
KB CONTRAST VERTICAL JUMP
4 x 3+1 every 90s.
- 3 KB Jumps + 1 Dynamic Vertical Jump.
- Drop the KB forward.
"FOOL IN THE RAIN"
For time:
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 155)
*Last performed 10/29
Rx+: (275, 185) (30, 20# Medball)
L3: (185, 125)
L2: (14, 10) (155, 105)
L1: (10, 8) (135, 95)
TIME CAP = 10:00
GLUTE HAM RAISE
3 x 6-10. Rest 90s
*If no GHD, perform Double Leg Banded Hamstring Curls 3 x 30-40. Rest 60s.