WOD: Thursday 210408
Great to have you back, Newsom!
WHITEBOARD BRIEF
- Strength: Building to a heavy three in the Sumo Deadlift today. Pull the shoulders away from the ears to engage your lats and keep the back tight. Make sure the feet are screwed into the ground, arches elevated so the knee tracks with the foot and we get maximum glute engagement. These are NOT touch n go, you should be resetting your tension with each rep.
- Metcon: New BP Benchmark "Beef Kabobs", you'll understand the name after you're done.
SUMO DEADLIFT
5 x 3. Rest 2:00
- build to a heavy set of 3
- reset tension on each rep, no TnG
"BEEF KABOBS"
For time:
45 Double KB Squat Clean Thrusters (53/35)
- Goal: Load should be challenging but light enough to do multiple rep sets without breaking. Under 5:00
Rx+: (62/44) (Sub 4:00)
L3: (44/26)
L2: (35/20)
L1: (26/DBs 10)
TIME CAP = 7:00
SINGLE-LEG BANDED HAMSTRING CURL
2 x 50 each. Rest 60s.