WOD: Thursday 210520
It is the last week for Grant here at Sanctify before he heads out to keep satellites from crashing into one another. We’ve enjoyed having you as part of our community and getting to crush workouts with you. Good luck to you and all your future endeavors.
Whiteboard Brief
- Strength: Today we're building to a 1RM in the Front Squat, with the goal of hitting a #5lb PR. It's OK to initiate with the knees and hips at the same time, so that you can keep your chest more upright. "Elbows up AND out" is a great cue to make sure the upper back is in the best possible position, "feet screwed into the floor", so that we can make sure we're engaging the glutes, keeping the knee safe and creating torque through the hip joint.
- Metcon: Tried and True BP Benchmark "Fool in the Rain". The goal is to try to go unbroken for as many sets as possible, so don't overshoot the weight here if you haven't done this WOD before. Remember if you can't touch your toes, it's ok to shorten the ROM for the deadlifts (off of plates) or to modify the stance and go Sumo to protect your back.
Front Squat
1RM in 8 sets. Rest 2:00
- Goal: 5# PR
L1: 3/5 x 5 @moderate weight.
"Fool in the Rain"
For time:
30-20-10
Wallballs (20/14)
21-15-9
Deadlifts (225/155)
*Last tested 1/14
- Goal: Hard effort and UB for as many sets as possible.
Rx+:(275/185) (30/20)
L3: (185/125)
L2: (14/10) (155/105)
L1: (10/8) (135/95)
TIME CAP = 10:00
Strict Toes to Bar
0/3 x 8-10