WOD: Monday 210215
Jodi showing some real focus while doing her step-ups
WHITEBOARD BRIEF
- Strength: Close Grip C2B Chin-ups, adding weight slowly (these will get heavy very fast), or sticking with Bodyweight or a scaling option. Followed by 3 sets at the same weight of a pronated DB Bench Press. Press your feet into the ground to create tension throughout the body.
- Metcon: Today's conditioning should be a very tough effort, and executed without stopping until the last burpee of each round. Push hard.
A) CLOSE GRIP C2B CHIN-UP
10-8-6-4-2+. Rest 90s. Build to a heavy 2+ (AMRAP) set.
- add weight each set or complete these as BW sets.
- if you won’t be increasing the difficulty each set (i.e. adding weight), then keep the reps the same every set, e.g. 5 sets of 6 reps
- L1: 30-40 Assisted Ring Pull-ups
B) DB BENCH PRESS - PRONATED GRIP
3 x 8-10. Rest 60s.
- 3 challenging sets across
3 ROUNDS FOR TIME
10 DB Hang Power Clean + Push Press - (50/35s)
20 Burpees
Rest 2:00 after each round
- Goal: UB HPC + Push Press and 20 burpees without stopping - Tough effort.
Rx+: (5/3 Bar Muscle-ups to start each round) (60/45)
L3: (40/25)
L2: (30/15)
L1: (20/10) (Up downs)
LOW ANGLE BANDED FACEPULL
4 x 25. Rest 60s.