WOD: Tuesday 210504
Father and daughter kicking butt in class. Keep up the good work Schneider and Kyla.
WHITEBOARD BRIEF/ COACHES' NOTES
- Strength: Our barbell work today consists of Hang Power Clean + Push Jerk, building to heavy set over the course of 5 sets. Common mistakes in the Push Jerk are lifting the heels off the ground while dipping, knees tracking forward instead of at an angle, and leaning back. Also make sure that in the start position we're in a decent front rack, with the knuckles by the chin and elbows forward.
- Metcon: This complex of Gorilla Rows, KB Cleans, Push Press and Front Rack Reverse Lunges should be done Unbroken and with a lighter weight, but you should still need the full 2:00 to recover in between each of your 4 rounds.
HANG POWER CLEAN + PUSH JERK
1 Hang Power Clean + 1 Split Jerk = 1
3/5 x 1. Rest 2:00
- Perform multiple reps on your 3 warm-ups sets, then single on your work sets
- L1: 4 Hang Muscle Clean + 4 Shoulder Press (Barbell or DBs)
4 ROUNDS
12 Gorilla Rows
9 KB Cleans
6 KB Push Press
12 Front Rack Reverse Lunges - 6 each
Rest 2:00
- Goal: Hard Effort. Each round should be done UB using your choice of a *light* weight. If you do not have enough KBs for everyone there is 2:00 rest in between rounds so people can share today.
L1: (Russian Swings for Cleans)
BANDED OVERHEAD TRICEPS
0/3 x 25. Rest 60s.