WOD: Thursday 210211
Patricia striking a power pose.
WHITEBOARD BRIEF
- Strength: Today we are focusing on good footwork technique in the Split Jerk. For beginners, it might be more appropriate to practice the fundamentals of the Jerk by performing a Push Jerk rather than a Split. It's possible for people to have their elbows up in a front rack, but still have a rounded upper back, that's why "Elbows up AND out" is a great cue to make sure you have your upper back in the best possible position here. Watch for two common mistakes during the dip, lifting the heels and dropping the elbows. Then we'll be accumulating some volume of Muscle-ups, with plenty of scaling options.
- Metcon: our Metcon today is a chipper, focus on clean reps of the barbell movements and break sets as needed so your form is on point and you don't burn-out. Shoot for under 12:00 minutes.
A) SPLIT JERK
7 sets of 2-3 reps, every 90s
- Similar to last week, prioritize quality reps and only add weight if your form is on point
B) RING MUSCLE-UPS
Rx+: Accumulate 25 reps
L3: Accumulate 15 reps
L2: 10 Ring MU Transition + 3-5 Ring Dips each set
L1: 30 Ring Rows + 30 Box Push-ups
FOR MAX CALORIES
45 Barbell Rows - (95/65)
60s Max Calorie Bike Sprint
Rest 2:00
35 Push Press
60s Max Calorie Bike Sprint
Rest 2:00
25 Hang Power Snatch
60s Max Calorie Bike Sprint
- Goal: Very Hard effort - BB work should be completed AFAP. Score = total calories achieved for all three sets of bike sprints.
Rx+: (115/75)
L2: (75/55)
L1: (65/45)
BANDED PUSHDOWNS WITH AN UNDERHAND GRIP
3 x 25. Rest 60s.