WOD: Thursday 210121
WHITEBOARD BRIEF
- Strength: Week 2 of Speed work with our Power Clean + Front Squat Complex. Your loading should be slightly heavier this week but remember you should not be failing on any sets.
- Metcon: New Benchmark workout with an appropriate name. 50 DB Lateral Step-overs with a Burpee buy in each minute. If you've done this format workout before you know how tough these can be mentally and physically!
A) POWER CLEAN + FRONT SQUAT
7 x 2 @65%, 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.
B) KB CONTRAST VERTICAL JUMP
5 x 3+1 every 90s.
- 3 KB Jumps + 1 Dynamic Vertical Jump.
- Drop the KB forward.
"HARD BOILED LEGS"
For time:
50 DB Lateral Box Step-overs total (50, 35) (20")
EMOM: 5 Burpees
*This workout starts with Burpees
L2: (40, 25)
L1: (30, 15) (15") (Up downs)
TIME CAP = 8:00
WALL SIT
4 x 20-30s. Rest 30s.