WOD: Monday 210329
You are getting so much stronger, Patricia. Keep being as consistent as you are. It’s paying off!
WHITEBOARD BRIEF
- Strength: Our strength work today is a superset of Incline Bench, and Chest Supported DB Rows. On the Incline Press, watch for internal rotation of the shoulder joint, try to pull your shoulders away from your ears, and pull your elbows in. For the Rows, focus on initiating the movement by pulling your shoulder blades back.
- Metcon: If you don't have enough KBs, you can substitute DBs here no problem, although due to the lower height of the handle you will need to take a wider stance on the Gorilla Rows. Don't underestimate this, the listed weights are lighter for a reason!
A1) INCLINE BENCH PRESS
4 x 6. Rest 2:00
- build in weight
- Use several large bumpers to elevate the bench (you'll use the same set-up for the next movement as well)
A2) CHEST SUPPORTED DB ROWS
4 x 10-12. Rest 45s.
AMRAP 10
10 Double KB Gorilla Rows (35/20s)
10 Double KB Push Press
30 Double Unders
- Goal: Hard, but consistent effort around 80%. Shoot for 5 rounds.
Rx+: (44/26)
L2: (26/DB 15s)
L1: (20/DBs 10) (Single Unders or Penguin Taps)
SINGLE-ARM BANDED PUSHDOWNS
3 x 25 each. Rest 60s.