WOD: Thursday 210218
How many weeks along are you now, Lisa? Regardless, keep it up at the gym. You’re awesome.
WHITEBOARD BRIEF
- Strength: Building to heavy 2+ set today in the Barbell Shoulder Press. If you tested your 1RM on 1/22 you should have a good idea of where to go. Don't take ridiculous jumps. Get out the small plates so you can hit the prescribed reps without failing.
- Metcon: Our conditioning work is one of our favorite Open WODs from 2013, consisting of ascending reps of Power Clean + Shoulder to Overhead, and T2B. Take some time to refine your T2B before starting, and don't be too proud to scale if needed. You will get stronger from performing Hanging Leg Raises than you will if you're stubborn and insist on looking up at the bar for half the workout.
A) BARBELL SHOULDER PRESS
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set. Goal of this to perform 2-4 reps with a heavy load, not necessarily a max.
- If you performed a 1RM on 1/22, your 2+ set should be at over 90% of that #
- Take small jumps, this gets heavy quickly.
B) T2B DRILLS
10 Minutes - skill work. This should not be fatiguing.
OPEN WOD 13.4
AMRAP 7:
3 Power Clean + S2OH - 135/95
3 T2B
6 PC + S2OH
6 T2B
Etc… adding 3 reps per round for as long as possible.
- Goal: Effort should start lower and ramp up as the workout comes to the final 2 minutes.
L3: (115/75)
L2: (95/65)
L1: (75/55) (Hanging Knee or Leg Raises)
BANDED Y-T-A-T
3 x 10. Rest 60s.
- Y-T-A-T = 1 rep
- Or CrossOver Symmetry Protocol