WOD: Thursday 210506
Way to keep kicking some butt in class Stacy! But, could you please follow the warm up with the rest of the class?
WHITEBOARD BRIEF
- Strength: On the menu are Front Squats paired with Seated Dynamic Box Jumps. "Elbows up AND out" is a great cue to make sure that you have your upper back in the best possible position in your Front Rack. Screw your feet into the floor, and keep the arches of the feet elevated so that we can make sure the glutes are being engaged effectively. Box Jumps should be as explosive as possible.
- Metcon: New BP Benchmark "Salty Dog" 3 Squat Snatches and 30 Double Unders. the Snatch weight should be challenging, but something that allows you to move without sitting around looking at the barbell too long in between reps.
FRONT SQUAT + SEATED DYNAMIC BOX JUMPS
4 Rounds of:
3 Front Squats building in weight
3 Seated Dynamic Box Jumps - moderate height.
Rest 2:00
SQUAT SNATCH
Warm-up for Metcon
"SALTY DOG"
AMRAP 7:
3 Squat Snatch (135/95)
30 Double Unders
- Goal: Tough pace. Snatches should be challenging, but capable of being done as fast singles. Goal = 5+ rounds.
L3: (115/75)
L2: (95/65)
L1: (6 alt DB Snatch 30/20) (Penguin Taps or High Knees)
GLUTE HIP THRUST
0/3 x 12-15. Rest 60s.