WOD: Monday 210614
Allison (AKA Mrs. Salt/Salt) has been a consistent 6:15am’er since quarantine last year, and it shows. She’s always ready to give each class her best effort and makes classes fun for everyone around. Thanks for being you Salt!
WHITEBOARD BRIEF
- Strength: Similar to last week, just bringing our grip in slightly on the Press. The change in grip will make this more difficult so keep that in mind as you make your jumps today. 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. The Elbow out Landmine row targets the rhomboids and mid traps more so than a traditional row, you should feel the difference.
- Metcon: Our conditioning work today is a chipper of a 1K Row, and 50 DB Hang Power Cleans + Push Press. This is not the place to try and PR your 1K Row time, so give yourself 20-30s off that time so that you aren't completely spent when you get to the DBs, which you'll want to break off in sets of 5-7 reps. Use your legs as much as possible to stave off shoulder fatigue as long as you can.
A1) CLOSE GRIP INCLINE BENCH PRESS
4/0 x 6. Rest 45s.
- build in weight to a moderate set, no warm-up sets
A2) ELBOW OUT LANDMINE ROW
1/4 x 8-10 each. Rest 45s.
- 1 warm-up set, 4 sets at working weight
FOR TIME:
1k Row
50 DB Hang Power Clean + Push Press - 50/35
- Goal: Hard Effort. The 1k row should be roughly 20-30s off best 1k row time. HPC + PP should be done in sets of 5-7.
Rx+: (60/45)
L3: (40/25)
L2: (30/15)
L1: (600 Meter Row) (20/10)
TIME CAP = 9:00
DB HAMMER CURLS
0/4 x 8-10. Rest 60s.