WOD: Thursday 210812
Jodi always makes anything she does look amazing and photo ready.
WHITEBOARD BRIEF
- Strength: Building off of last week's work, similar rep ranges but look to add a few lbs on both lifts as long as you aren't sacrificing speed and or form. Percentages based off of your number from last Monday, but if your watt output on the bike was low during the warm-up then drop your % for today's work. We'll hit some RDLs next focusing on a strong posterior shift, and not exceeding the active range of motion.
- Metcon: Today's benchmark workout "James B" is intended to push you to your limits. With that said, loading needs to be light. Don't redline but challenge yourself with maintaining a tough pace.
FRONT SQUATS
3 x 4 @3-5% heavier than last week, every 90s.
- Goal: Max speed on each rep
- Take 3-4 sets to build to work weight
RDL
3 x 10-12. Rest 90s.
- perfect slow & controlled reps with a moderate load.
- 5-10# heavier than last week
- Take 3 sets to build to work weight
"JAMES B"
4 RFT:
15 Power Snatch (75/55)
15 Bar Facing Burpees
- Goal: HARD effort.
* Last tested 5/4/20
Rx+:(95/65)
L3: (65/45)
L2: (55/35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees or Up downs)
TIME CAP = 9:00
SINGLE LEG GLUTE HIP THRUST
4 x 10-12 each. Rest 60s.