WOD: Friday 210115
Nice front squat, Kyle.
WHITEBOARD BRIEF
- Strength: Push, pull and some closed chain work for the shoulder in our superset today. Take 1-2 warm-up sets of the weighted movements before starting your superset with the submax Push-ups.
- Metcon: Today's workout is a longer duration piece of Rowing, Barbell work, and Burpee Box Jumps. Be strategic with pacing and break early on the Barbell so you don't redline early. Do your best to hold a good Front Rack position, it will pay dividends today.
A1) PUSH-UPS ON KETTLEBELLS
4 x submax. 2-3 reps shy of failure. Rest 60s.
- Beat last week's total reps by 5-10
A2) ELBOW OUT LANDMINE ROW
4 x 10-12. Rest 60s.
A3) DB FOREARM PLANK ROTATION
4 x 10 ea. Rest 60s.
4 ROUNDS FOR TIME
21/18 Calorie Row
15 Hang Power Cleans (115, 75)
12 Push Jerk (115, 75)
9 Burpee Box Jumps w. step down (24, 20)
- Goal: Sub 5 minute rounds taking strategic breaks so you can beat the cap.
Rx+: (135, 95)
L3: (95, 65)
L2: (75, 55) (20, 15)
L1: (15/12 Cal Row) (DBs 25, 10) (Burpees no Box)
TIME CAP = 20:00
SEESAW PLANK
3 x 20. Rest 60s.