WOD: Friday 210129
WHITEBOARD BRIEF
- Strength: Push/Pull superset today with a 1s pause on the Chest Supported Row
- Metcon: We're doing the CrossFit benchmark "Helen" today, but as an AMRAP rather than rounds for time. Pace yourself accordingly!
A1) SINGLE-ARM GLUTE BRIDGE BENCH PRESS
4 x 8-10 each. Rest 60s.
- Start on the non-dominant side.
A2) CHEST SUPPORTED DB ROWS
4 x 10-12. 1s pause. Rest 60s.
- Focus on pulling with lats, not traps.
"TIME DOMAIN HELEN"
AMRAP 18:00
21 Kettlebell Swings (53, 35)
12 Pull-ups
400 Meter Run
- Goal: Sustainable pace, break sets before you need to so you can stay consistent.
L2: (44, 26) (Jumping Pull-ups)
L1: (35, 20) (Assisted Ring Pull-ups)
ROLLBACK TRICEPS EXTENSIONS
4 X 8-10. Rest 60s.