WOD: Friday 210813
More rope climbs for the big man Scott.
WHITEBOARD BRIEF
- Strength: Same superset as last week, but looking to build in volume a bit over your previous effort. Plenty of different options for different ability levels. We're looking for around 5-8 sets total here so don't go crazy on the weight for the Floor Press especially if you know your Chin-ups are going to take more sets.
- Metcon: Our conditioning piece today is an AMRAP of Handstand Push-ups, DB Hang Power Cleans, Rope Climbs and DB Push Press. Break your sets early with the DBs so you don't blow your grip out and you can keep moving. In the HSPUs, we want to watch for internal rotation, so make sure you're in the tripod position at the bottom, the forearms are vertical, the head is closer to the wall than the hands, and you can see your fingertips.
A1) STRICT CHIN-UPS
5 x 6. Rest 45s.
- sets of 6 reps should be hard so add weight if needed or perform at bodyweight OR partner assisted.
- add 3-5 reps to last weeks total volume
A2) DB FLOOR PRESS
5 x 10-12. Rest 45s.
AMRAP 12
3 Handstand Push-ups
12 DB Hang Power Cleans (50/35)
3 Rope Climbs
12 DB Push Press
- Goal: Challenging effort. Break sets early and instead of trying to push these unbroken find a sustainable pace that allows you to avoid of excessive grip fatigue.
Rx+: (20ft Handstand Walk) (60/45) (2 Legless Rope Climbs)
L3: (40/25)
L2: (Box HSPU or Box Knee HSPU) (30/15) (2 Rope Climbs)
L1: ( A-Frame Push-up 6 each Single Arm DB Z-Press) (20/10) (Rope Climb Standing to Ground)
UPPER-BACK TRISET
3 x 10 each position.