WOD: Tuesday 210316
Kreeger!
WHITEBOARD BRIEF
- Strength: All Strength work today! Starting with a heavy 2+ set in the Front Box Squat. Make sure to keep your elbows up AND out to maintain proper posture in the Front Rack. In the RDL, we want a minimal knee bend (just enough so the leg is no longer locked out), and a strong posterior shift so that you feel it in the hamstrings. Abs should be turned on, ribs and hips tucked, and shoulders off the ground during the Hollow Rocks.
A) FRONT BOX SQUAT
10-8-6-4-2+. Rest 2:00
- Goal: build to a heavy 2+ with a parallel box (15") and a normal squat stance.
- L1: 2/5 x 5 at a moderately challenging weight. 2 warm-up sets, then 5 work sets.
B) RDL
4 x 10. Rest 90s.
- build in weight if form permits
C) FORWARD + REVERSE LUNGE
3 x 8 each. Rest 60s.
- 1 warm-up set, 3 working sets at the same weight
- forward + reverse = 1 rep
D) HOLLOW ROCKS
4 x 25. Rest 60s.