WOD: Monday 210607
Since starting with us back in early 2021, Sara has been kicking it old school before the sun comes up with the 5am class. Keep up all your hard work!
Whiteboard Brief
- Strength: For our superset today we have two push-pull variations. The Elbow out Landmine row targets the rhomboids and mid traps more so than a traditional row. In the Incline Bench, don't worry too much about the degree of the incline, as any variation in pressing angle will put the scaps in a better position and change the stimulus of the exercise.
- Metcon: Go for broke on this couplet of Push Press and Bar Facing Burpees. Try to go unbroken on the Push Press, choose your weight accordingly. If you have shoulder issues consider the DB option with a heavier weight.
Incline Bench Press
4/0 x 6. Rest 45s.
- build in weight to a moderate set, no warm-up sets
Elbow Out Landmine Row
1/4 x 8-10 each. Rest 45s.
- 1 warm-up set, 4 sets at working weight
"Burp the Baby"
For time:
21-15-9
Push Press - 135/95
10-20-30
Bar Facing Burpees
- Goal: Hard effort. Goal is to go UB on Push Press - these should be light.
Rx+: (5-4-3 Ring Muscle-ups after each round)
(L3: (115/75)
L2: (95/65)
L1: (DBs 30/20) (No Push-up Burpee)
TIME CAP = 9:00
DB Hammer Curls
0/3 x 8-10. Rest 60s.