WOD: Monday 210222
Slowly but surely, Arce continues to be able to do more and more with that surgically repaired shoulder. Glad to see you still coming in through it all.
WHITEBOARD BRIEF
- Strength: Try to exceed either weight or reps from last week in both movements. 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 tension throughout the body.
- Metcon: Building off of our conditioning work from last week, but executed at a slower pace since there is no rest period. Try to complete over 2 rounds.
A) CLOSE GRIP C2B CHIN-UP
10-8-6-4-2+. Rest 90s.
- Goal: Build to a heavy 2+ (AMRAP) set.
- add weight each set or complete these as BW sets.
- Exceed weight from last week.
- L1: 30-40 Assisted Ring Chin-ups
B) DB BENCH PRESS - PRONATED GRIP
3 x 8-10. Rest 60s.
- 3 challenging sets across.
- Exceed weight from last week.
AMRAP 12
100 Double Unders
50 Push Press (95/65)
25 Burpee Pull-ups
- Goal: Similar to last week, but completely different pacing strategy. This is to be a slower and more consistent effort. Burpee pull-ups do NOT need to be dead hang - more of a jumping pull-up. Goal = 2+ rounds.
L2: (75/55)
L1: (60s of DU attempts) (65/45) (15 Up downs + 15 Assisted Ring Pull-ups)
LOW ANGLE BANDED FACEPULL
4 x 25. Rest 60s.