Public Whiteboard

Components

Deadlift

Legs Like What?

Pull-Up Progression Day 2

Settings

WOD

Week 1: Day 4

Strength

Deadlift

E2MOM X 14
Set 1: 3 Deadlifts @ 70%
Set 2: 10 Weighted Steps Per Leg Front Rack KB

Rest 2 Minutes after the EMOM

Then
2 Sets
60s on 60s off
ME Straight Leg DL at 25%

Keep it light on the straight leg Deadlift. Take 5-7 warm-up reps. If it feels heavy, scale the weight down even further. This should feel easy for the firs 20 seconds of the minute, but your hamstrings should be burning by the end. If you cannot maintain a true straight leg deadlift, adjust by deadlifting to two plates so you can maintain a straight leg.

Metcon

Legs Like What? (AMRAP - Reps)

5 Sets
2 Minutes
200m Sprint
ME Thrusters Until 3 Minutes (75/55#) RX+=(95/65#)
Rest :60

The 200m is meant to be a sprint. If you cannot maintain a sprint pace for 200m or you find yourself coming in with less than 20 seconds left to perform thrusters, scale to 150m (out to past the pod and back) sprint.

Accessory work

Pull-Up Progression Day 2

3 Sets
Max Effort Bar Hang
Rest 60 seconds
Then
3 Sets
10 Single Arm Banded Pull Downs Per Arm
8-10 Band Assisted Pull-Ups

Pick a band strength that allows you to perform 8-10 pull-ups unbroken.

Whiteboard:

Thursday, July 23, 2020