WOD: Tuesday 210209
Melissa looking super stable on her renegade rows.
WHITEBOARD BRIEF
- Strength: Building to a heavy set of 1-3 reps in the Box Squat today, followed by some repetition work with Romanian Deadlifts, trying to increase the weight you used last week. Remember in the Box Squat we are breaking up the phases of the lift to build power out of the hole, so make sure you are doing a Box Squat, not just squatting to a box.
- Metcon: This couplet should be very challenging, done with a load you can complete fast singles with on the Cleans. Build good habits and pull all the way into a real Front Rack position on the Power Cleans.
A) BOX SQUAT
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. The goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- parallel box with a wider than normal stance
B) RDL
3 x 10. Rest 90s.
- exceed weight from last week
- slow & controlled
AMRAP 8
8 Power Cleans (155/105)
8 Bar Facing Burpees
- Goal: Tough effort. Loading is intended to be slightly heavier today, but still, you should be able to complete fast singles for their cleans.
Rx+: (185/125)
L2: (115/75)
L1: (DBs 35/20) (Up downs)
HOLLOW ROCK AND HOLLOW HOLD
3 x 25-30 + 20s hold after each set. Rest 60s.