WOD: Friday 210430
What do you think about during double unders? Your rep count? Not whipping yourself? Doughnuts?
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: Front Rack Carries and Renegade Rows. As always keep your core stable!
A1) DB FLOOR PRESS - NEUTRAL GRIP
4 x 8-10. Rest 45s.
- 2 Warm-up sets, 4 working sets
A2) RING PULL-UPS
4 x 4-6 reps. Rest 45s.
- Jumping Pull-up w. 3s Negative
- Partner Assisted Pull-ups
- Assisted Ring Pull-ups
AMRAP 10
50 Meter DB Front Rack Carry (50/35)
10 DB Renegade Rows each
L3: (40/25)
L2: (30/15)
L1: (20/10)
SHOULDER TAPS
Max Reps 2:00. Rest as needed.
- Goal: Add 20 reps to last week’s score.