WOD: Tuesday 210323
I know you’ve been really dialing in your nutrition as of late, T, and it definitely shows in this pic. Nice arm (I assume the other one matches)!
WHITEBOARD BRIEF
- Strength: Try to improve weight and reps, where applicable, over last week. 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: Improve upon final weight or reps.
B) RDL
3 x 8. Rest 90s.
- Heaviest load achieved last week for all three sets.
FOR TIME
100 DB Walking Lunges total (50/35)
* Every time you break complete 10 Burpees.
- Goal: Complete big sets of at least 20 reps at a time. Time cap = 10:00
Rx+: (60/45) (5/3 Muscle-ups for Burpees)
L3: (40/25)
L2: (30/15)
L1: (20/10) (Up downs)
HOLLOW ROCKS
4 x 25. Rest 60s.