WOD: Friday 210521
That’s a pretty cool action shot there Rachel, if I do say so myself. Good catch Messina.
Whiteboard Brief
- Strength: Our goal this week is to stay with the same weight you achieved for last week, but for an extra set on both movements. Neutral grip on the Bench Press, don't worry too much about the degree of the incline. Even a small elevation will change the pressing angle and improve scapulohumeral rhythm, however, you'll want enough of an incline that you can perform the Chest supported Rows easily as well. The tempo should make you sweat.
- Metcon: Today's work is a 16:00 Aerobic power EMOM, you should be able to complete all intervals in 40s max. Keep your wrists loose on the Double Unders, and keep the Elbows close to the body on the Push-ups.
A1) Neutral SA Incline DB Bench Press
1/4 x 8-10 each. 3s down. Rest 30s.
A2) SA Chest Supported Row
1/4 x 8-10 each. 3s down. Rest 30s.
EMOM 16
Minute 1: 30 Double Unders
Minute 2: 15 Pull-ups - any style
Minute 3: 30 Shoulder Taps - total
Minute 4: 15 Push-ups
- Goal: Each should be capable of being done in 30-40s, challenging pace.
L2: (Assisted Ring Pull-ups or Band Assisted Pull-ups)
L1: (40s of Double Under Attempts or Single Unders or 30 Penguin Taps) (Assisted Ring Pull-ups or Band Assisted Pull-ups) (Box Push-ups)
DBall Floor Press
Accumulate max reps in 2:00
*Alternative: KB Glute Bridge Crush Press 3:00