WOD: Friday 210702
It’s a little known fact that medical boots can be a training tool for rope climbs. The more you know.
WHITEBOARD BRIEF
- Strength: Today we're Front Box Squatting for speed, % and box height based off of our work on Tuesday. It's OK to initiate the Front Squat with the knees and hips at the same time (even though this is a Box Squat), 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: Conditioning work today is a sprint, your 500M Row time should be at least 5s off your PR pace. The goal is sets of 7-10 on the Barbell and DBs. If you can't touch your toes, a trap bar, or lifting off plates might be a better option than a conventional Deadlift.
FRONT BOX SQUAT
6 x 4 - for speed @60% of Tuesday, every 60s.
- 3-4 Warm-up sets
- use same height box as Tuesday
- all sets should be fast
FOR TIME:
500/400 Meter Row
30 Deadlifts (225/155)
30 DB Thrusters (50/35)
- Goal: Very challenging effort. Deadlifts should be heavy but capable of being done in sets of 7-10.
L3: (185/125) (40/20)
L2: (155/105) (30/20)
L1: (250 Meter Row) (95/65) (20/10)
TIME CAP = 7:00
X-BAND WALK + BANDED GOODMORNING
2:00 x max reps.
- Goal: Accumulate 30 steps to right + 30 left + 30 GM.