WOD: Monday 210118
I don’t know Heurung, can’t tell if that’s a no-rep or not.
WHITEBOARD BRIEF
- Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift off of plates As always, form takes precedence so if you start to lose it end your sets.
- Metcon: BP Benchmark "Tombstone", Back Squats (from the rack), Russian Swings and finishing on the Bike. You should be on the floor after this one!
SUMO DEADLIFT OFF PLATES
1RM. Rest 2:00
- Sets of 5,4,3,2,1,1,1
- Use 45lb Bumpers to set the Barbell on
- 3-4 reps over 90%
- Keep back flat
"TOMBSTONE"
For time:
30 Back Squats (225, 155)
50 Russian Kettlebell Swings (70, 53)
30/24 Calorie Bike
- Goal: Big sets, really tough pace.
*Last performed 10/26
Rx+: (275, 185) (88, 70)
L3: (185, 125) (53, 35)
L2: (155, 105) (45, 30)
L1: (135, 95) (35, 25)
8:00 Cap"
ROWER HAMSTRING CURLS
3 x 10 3s in 3s out. Rest 60s.