WOD: Tuesday 210216
I’m sure you got deeper than this, right Ramsey?
WHITEBOARD BRIEF
- Strength: Returning to the Front Squat from 2/2, with the goal being to exceed your weight or reps from last time. It's OK to initiate the Front Squat 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 their glutes.
- Metcon: Our conditioning work is a mix of weights, skill work and recovery. Choose weights that you can move without breaking the set, and make sure to keep your lumbar spine locked in place for the deadlifts. If you can't touch your toes, a trap bar, or lifting off plates might be a better option.
FRONT SQUAT
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max. Exceed weight or reps on AMRAP set from two weeks ago.
EMOM 16
Minute 1: 10 Deadlifts (225/155)
Minute 2: 30 Double Unders
Minute 3: 10 DB Front Squats (50/35s)
Minute 4: 60s Easy Bike Recovery
- Goal: All intervals should be tough, but leave people with at least 30-40s of recovery, with the obvious exception of minute 4. Deadlifts should be done touch n go and UB for all rounds, so choose weight wisely.
Rx+: (275/185) (60/45s)
L3: (185/125) (40/25s)
L2: (135/95) (30/15s)
L1: (95/65) (20/10s) (Single Unders or Penguin Taps)
BANDED PULL-THROUGHS
4 x 15. Rest 60s.