WOD: Tuesday 210302
I think you should start doing some more direct arm work, Amber. Looks like you’re definitely lacking there…I kid!
WHITEBOARD BRIEF
- Strength: Back Squats are on the menu for today for a heavy set of 2+. Screw your feet into the floor, and keep the arches of the feet elevated so that we can make sure the glutes are being engaged effectively. Remember these sets are based on "feel", so if you had a bad night of sleep etc, don't get too wrapped up in the %s.
- Metcon: Slower-paced Metcon today with alternatives for those with shoulder mobility challenges. Don't be too proud to scale appropriately if your mobility is lacking, you will get more from the workout if you can check your ego.
BACK SQUAT
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set. The goal of this to perform 2-5 reps with a heavy load, not necessarily a 2RM. Go based on feel.
AMRAP 12:
25 Overhead Squats (75/55)
200 Meter Run
25 Power Snatch
200 Meter Run
- Goal: Slower, consistent pace. BB loading is intended to be light.
Rx+: (95/65)
L2: (65/45)
L1: (24 Single Arm Overhead Box Squat total *your choice DB weight ) (24 Single Arm Power Snatch total)
DOUBLE DB SINGLE-LEG RDLS
3 x 8 each. Rest 60s.