WOD: Tuesday 210223
I know you’ve been dealing with some aches and pains lately, but we really appreciate you working through all that and continuing to be one of our most consistent members. Keep it up, Staver.
WHITEBOARD BRIEF
- Strength: Building to a heavy set of 1-3 reps in the Box Squat today. Focus on perfect technique, while trying to increase the weight or reps you used two weeks ago. 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: Descending reps of Devil's Press and DB Front Squats, this WOD should HURT.
BOX 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.
- L1: 6 x 4 at the same weight, focusing on technique.
FOR TIME
15-12-9
Devils Press (50/35s)
21-15-9
DB Front Squat
- Goal: Hard effort, 90%. This should be completed in sub 10:00
Rx+: (20ft Handstand Walk after each set)
L3: (40/25)
L2: (30/15)
L1: (20/10)
BANDED PULL-THROUGHS
4 x 15. Rest 60s.