WOD: Tuesday 210713
Margot showing us the proper way to do a Russian swing for today’s workout.
WHITEBOARD BRIEF
- Strength: For today we're building to a heavy set of 5 in the Banded Sumo Deadlift, making sure to reset on each rep, NOT Touch N Go. Focus on screwing your feet into the floor to engage the glutes, make sure that the knee tracks with the big toe and the arch of the foot stays elevated. Pull your shoulders away from your ears to engage the lats and lock the back into place.
- Metcon: Our conditioning piece today is a couplet of descending reps but increasing weight in the Front Squat (from the floor), broken up by some big sets of heavy Russian KBS. Go hard and try to beat the cap.
SUMO DEADLIFT AGAINST A BAND
Heavy 5 in 5 sets. Rest 2:00
- reset on each rep
- L1: 5 x 5 at the same weight. Two warm-up sets
FOR TIME:
21 Front Squats (135/95)
50 Russian KBS (70/53)
15 Front Squats (155/105)
50 Russian KBS
9 Front Squats (165/105)
- Goal: Hard effort. RKBS should be heavy! Note there are ONLY two sets of RKBS even though there are 3 SETS of front squats.
L3: (115/75 - 135/95 - 155/105) (62/44)
L2: (95/65 - 115/75 - 135/95) (53/35)
L1: (30/20 DBs) (26/20)
TIME CAP = 10:00.
PRONE BANDED HAMSTRING CURL
3 x 25. Rest 60s.