WOD Brief
STRENGTH – For some of you that have been with us since 2017 this may look familiar, so yeah, you know what’s coming in the near future.
- Start at a manageable load – what we think we could lift for ~20 repetitions.
- Complete our 10 repetitions, and add on a small amount of weight to prepare for our set of 8 repetitions. None of these repetitions should be max effort lifts. We are looking for the heavy stimulus today, but there should be no chance of a missed lift. Record your final 2 reps to TRIIB.
- ONE ATTEMPT at each set, no exceptions.
METCON – Similar to our dear friend “Jackie” however we have left out the pull-ups and utilized the wallball for thrusters, oh and added in a few burpees for those of you that love to put the BALL down when you really don’t have to. You’re welcome. <3
BACK SQUAT STAMINA
Every 3min for 15min:
10 – 8 – 6 – 4 – 2
W.O.D
“Jack-ed”
1000k Row
50 Wallballs
- Each time you drop the bar 5 burpees.
- If you do your set unbroken you win…nothing!
- 10min time cap.
Open/Performance – as written
Fitness – 1k Row, 30 Thrusters at 45/35 or substitute wall balls 14/10
Recovery
4 Sets of
10 Weighted Glute Bridges (with the chest elevated on a bench)
10 Glute Ham Raises or Banded Good Mornings or RDLs (choose which you are confident with)
**Optional Work Suggested BEFORE class**
EMOTM x 6min
1 Single Squat Snatch (Full)
- Building in weight
Then…
Every 2min x 5 sets
1 Single Squat Snatch (Full)
- Building in weight or stay at a inconsistent weight to work form/efficiency.