WOD: Thursday 210429
Hey Amber, we know that those 5 AMs are not your jam, but good on you for showing up bright and earley.
WHITEBOARD BRIEF
- Strength: Building off of last week's work, still focused on speed and technique in the Power Clean. Make sure to flash your elbows all the way through, actually receiving the weight of the bar on the shoulders, and continue pulling all the way until the bar contacts the shoulder. If it crashes on top of you then you relaxed too early.
- Metcon: BP Benchmark WOD "Tugboat". Power cleans should be light today, of course maintaining good form throughout all 50 reps. The time cap is tight on purpose, you'll have to hustle if you want to beat it.
POWER CLEAN
7 x 2 @75-80% of 1RM, every 60s.
"TUGBOAT"
2 Rounds for time:
25 Power Cleans (115/75)
25 Bar Facing Burpees
- Goal: Hard effort. Power cleans should be LIGHT.
L3: (95/65)
L2: (75/55)
L1: (DB Hang Power Cleans 30/20s) (Up downs)
TIME CAP = 10:00
QUADRUPED KB ROW
Accumulate 2:00. Rest as needed.