WOD: Monday 210201
Whiteboard Brief
– Strength: Today we’ll be building to a heavy set of 2+ in the Close Grip Floor press. Make sure to have spotters in place. Floor Press is likely in the 85% range compared to your regular Bench Press, but if you haven’t done a Close Grip variation before then expect this to be lower.
– Metcon: Our conditioning piece today is a 1:1 work-rest EMOM of gymnastics, weightlifting, and monostructural work today. Push your pace, keep your movement dialed in, and your rounds consistent.
A) Close Grip Floor Press
10-8-6-4-2+. Rest 2:00
– Warm-up to a weight with which you can get 10 reps, then add a little per set, decreasing reps accordingly until you get to the “2+” set.
– The goal of the heavy 2+ (AMRAP) set is to perform 2-5 reps with your heaviest load of the day. You should get at least 2 reps, but if you get more than 5 it wasn’t heavy enough. In that scenario, put more weight on and do it again.
B) Elbow Out Landmine Row
3 x 8-10 each. Rest 60s.
EMOM 16
Minute 1: 30s Max Double Unders
Minute 2: 30s Max Double KB Snatch (35/20s)
Minute 3: 30s Max T2B
Minute 4: 30s Max Burpees
– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
Rx+: (45s/35s)
L2: (25s/10s) (Hanging Knee or Leg Raises)
L1: (Dumbbells 15s/10s) (Hanging Knee or Leg Raises) (Single Unders or Penguin Taps) (Up downs)
Upper-back Triset
3 x 10 each. Rest 60s.
– pass thru + facepull-apart + pull-apart = 1 set