WOD: Tuesday 210330
It’s so good to have you back in the gym, Jesse!
WHITEBOARD BRIEF
- Strength: Barbell complex on deck today, increasing over 5 sets to a max of 3 Deadlifts, 3 Power Cleans, and 3 Front Squats. Focus on flashing your elbows all the way through, actually receiving the weight of the bar on the shoulders, and continue pulling all the way until the bar contacts the shoulder. If it crashes on top of you then you relaxed too early. Remember that "Power" is anything above parallel, so start dropping early so you don't end up "Starfishing".
- Metcon: It's just as bad as it looks. Go HARD and try to beat the cap.
BB COMPLEX: DEADLIFT + POWER CLEAN + FRONT SQUAT
Build to a max load of:
3 Deadlifts + 3 Power Cleans + 3 Front Squats in 5 sets. Rest 2:00
L1: 5 x 6 KB Deadlifts + 10 Russian Swings + 6 Goblet Squats. Rest 2:00
FOR TIME
50/40 Calorie Bike
50 Burpees
- Goal: Go HARD effort - goal is sub 6:00. This will be brutal. Run heats if needed.
L2: (40/32 Cal Bike)
L1: (30/24 Cal Bike) (Up downs)
BANDED PULL-THROUGHS
4 x 25. Rest 60s.