WOD: Tuesday 210309
Looks like those DBs might be getting heavy, Melissa!
WHITEBOARD BRIEF
- Strength: Building to a heavy 1+ set today in the Back Squat. 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. Focus on your breathing, on your bracing breath try to expand your abdomen to create as large of a base as possible (unless you have pelvic floor issues, then hold your breath halfway or at the end of the exhale).
- Metcon: Slower, more sustainable pace in today's AMRAP. All KB reps should be completed in no more than 3 sets. Make sure to hinge on the KB swings.
BACK 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. Go based on feel.
- L1: 6 x 4 building in weight as form permits, try to match your top set from last week.
AMRAP 15
30 KBS - 53/35
30 Goblet Squats - 53/35
500 Meter Row
- Goal: Slower, consistent pace. KB work should be capable of being completed in 3 sets (go lighter than you think.)
L3: (44/26)
L2: (35/20)
L1: (26/DB 15)
DOUBLE DB SINGLE-LEG RDLS
3 x 8 each. Rest 60s.