WOD: Tuesday 210202
Whiteboard Brief
– Strength: Similar in format to yesterday’s lift, our strength work today involves building to heavy 1+ in the Front Squat, followed by some Romanian Deadlifts. Keep elbows up AND out on the Front Squat, and screw your feet into the ground on the way up. Make sure to shift weight into the heels, push the hips back, and keep the back locked in for the RDLs.
– Metcon: Tough couplet of Front Squats and Heavy Russian Swings. Go for big sets and try to finish under 8:00.
A) Front Squat
5-4-3-2-1+. Rest 2:00
– Goal: Warm-up to your starting weight (the set of 5), then build to a heavy 1+ (AMRAP) set. If you built up in weight properly you should get 1-3 reps with that final, heavy load, but not necessarily a true max
B) RDL
3 x 10. Rest 90s.
– building in weight – slow & controlled
For time
15-12-9
Front Squat (155/105)
30-24-18
Heavy Russian KBS (70/53)
– Goal: Sub 8:00 – very tough effort. Front Squats should be capable of being completed in 2-3 sets and RKBS in 2-3 sets.
L3: (135/95) (53/44)
L2: (95/65) (53/35)
L1: (75/55) (35/26)
TIME CAP = 10:00
Hollow Rock and Hollow Hold
3 x 25-30 + 20s hold after each set. Rest 60s.