WOD: Tuesday 210629
Always fun to have you in class Ken. Keep showing up and crushing WODs.
WHITEBOARD BRIEF
- Strength: Same rep scheme (heavy set of 3 in 6 sets) as last week, but using the Front Box Squat. We still ant to shift weight towards the heels and sit back to the box, but due to the placement of the barbell, you'll have to maintain a more upright torso. Elbows up and out as you screw your feet into the floor to engage the glutes.
- Metcon: Our conditioning Benchmark "Black and Blue" is an AMRAP of Hang Power Cleans, Calorie Bike, and Bar Facing Burpees. Pace should be tough, with room to push in the last minute or two and speed up, but still not be dead on the floor spitting blood after the workout. Hang Power Cleans should be a weight that you can do unbroken.
FRONT BOX SQUAT
Heavy 3 in 6 sets. Rest 2:00
- Parallel Box
- L1: 2/4 x 5
"BLACK AND BLUE"
AMRAP 12:
10 Hang Power Cleans (135, 95)
10 Calorie Bike
10 Bar Facing Burpees
*Last tested 8/28
- Goal: Sustainable Pace with room to increase in the last 2:00.
L3: (115/75)
L2: (95/65)
L1: (75/55)
SINGLE LEG GLUTE BRIDGE
3 x 8-10 each. Rest 60s.