WOD: Tuesday 210622
After a year of quarantine it is good to have you back at the gym Tor.
WHITEBOARD BRIEF
- Strength: We're building to a heavy set of 3 in 6 sets in the Box Squat today. Hips back, sit back and rock back slightly while keeping your core engaged when you get to the box. Remember doing a Box Squat and Squatting to a box are two different things!
- Metcon: Benchmark piece is "Simple Man", last tested on 3/2/21. Anytime we have a "complex" as part of conditioning piece (a series of movements strung together) there is a huge reliance on anaerobic systems - this means the primary fuel sources will deplete FAST so having strategic bouts of rest is important. Loading for this particular piece needs to be challenging, but not too challenging that people are NOT able to complete sets of 4-7 reps at a time.
BOX SQUAT
Heavy 3 in 6 sets. Rest 2:00
- parallel box
- Goal: If you have a current 3RM then look to exceed that by 5#
- L1: 2/4 x 5
"SIMPLE MAN"
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
*Last tested 3/2/20
- Goal: Very Hard Effort. BB loading should be heavier today.
Rx+: (Rest 7:00 then repeat)
L3: (135, 95)
L2: (115, 75)
L1: (DBs 35/25)
TIME CAP = 8:00
SINGLE LEG RDLS
0/3 x 8-10 each. Rest 60s.