WOD: Friday 210423
It seems like you’re really settling into a nice groove here at Sanctify, Jeff. Keep doing that, man!
WHITEBOARD BRIEF
- Strength: Today we'll be working push-pull again but from different angles, with a Neutral Grip Floor Press and Strict Pull-ups. Work on keeping your back locked in on the Floor Press, and active shoulder for the Pull-ups.
- Metcon: Our conditioning piece today is an EMOM, which should give you a decent amount of rest especially in minutes 3 and 4, as the barbell loading should be moderate and sets unbroken. Keep good posture on the Rows, and a solid Front Rack for each rep of the Push Press.
A1) DB FLOOR PRESS - NEUTRAL GRIP
4 x 8-10. Rest 45s.
- 2 Warm-up sets, 4 working sets
A2) STRICT PULL-UPS
4 x 4-6. Rest 45s.
- Jumping Pull-up w. 3s Negative
- Partner Assisted Pull-ups
- Assisted Ring Pull-ups
EMOM 16
Minute 1: 10/7 Calorie Row
Minute 2: 10 Burpees
Minute 3: 10 Barbell Rows (135/95)
Minute 4: 10 Push Press
- Goal: Each interval should leave you plenty of time to recover and sustain yourself for the entire 16:00. Barbell loading should be moderate.
Rx+: (155/105) (Strict Handstand Push-ups for Push Press)
L3: (115/75)
L2: (95/65)
L1: (DBs 25/15)
SHOULDER TAPS
Max Reps 2:00. Rest as needed.
- Goal: 100+ total reps