WOD: Monday 210208
Grant Siedschlag has been with us for a couple of weeks now, and it’s been a pleasure to have you, sir!
WHITEBOARD BRIEF
- Strength: Similar to format to last week's strength piece, but changing from Floor Press to Bench, still with a Close Grip. Make sure to have spotters in place. Remember, Close Grip Variations are safer on the shoulder joint but will be lower than your default grip Bench. "Bending the bar in half", and "pull your shoulder blades back", so we keep the shoulder in a good position.
- Metcon: Building off of our conditioning work last week, try to keep your reps consistent across all rounds.
A) CLOSE GRIP BENCH PRESS
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
B) ELBOW OUT LANDMINE ROW
3 x 8-10 each. Rest 60s.
EMOM 16
Minute 1: 30s Max Calories Air Bike
Minute 2: 30s Max Double KB Cleans - (44/26s)
Minute 3: 30s Max Strict T2B
Minute 4: 30s Max KB Push Press
- Goal: Same intent as last week - 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
RX+: (53s/44s)
L2: (35s/20s) (Hanging Knee or Leg Raises)
L1: (Dumbbells 20s/10s) (Hanging Knee or Leg Raises)
UPPER-BACK TRISET
3 x 10 each. Rest 60s.
- pass thru + facepull-apart + pull-apart = 1 set