WOD: Friday 210507
Congratulations Patricia on getting your first bar muscle up!
WHITEBOARD BRIEF
- Strength: Building to 1RM over the course of 8 sets in the Close Grip Bench, make your jumps in weight wisely so you don't hit failure before 8 sets. Even though this variation is by default for the shoulder, we still want to fight internal rotation and make sure you're "bending the bar in half", and "pulling your shoulder blades back", so we can keep the shoulders in a good position.
- Metcon: Our conditioning piece is a chipper, don't try to PR your 1K row time but don't coast either. Break the Pull-ups and Push-ups before you reach failure so you can keep your output high.
FOR TIME:
1k Row
30 Strict Pull-ups
75 Push-ups
- Goal: Hard effort. Break sets of Pull-ups and Push-ups before you have to.
Rx+: (Start with 50ft Handstand Walk)
L1: (Assisted Ring Pull-ups or Band Assisted Pull-ups) (Box Push-ups)
RING ROWS
0/3 x 12-15. Rest 60s.