WOD: Monday 210628
Looking forward to smashing some PR’s with you Kim and the 6:15pm crew!
WHITEBOARD BRIEF
- Strength: For our strength work today we'll be going for a 1RM Floor press. If your lockout on your bench is weak, this will pay dividends on your next bench max. Have spotters in place when it gets heavy. Bend the bar in half, pull the shoulders away from the ears, and keep the shoulder blades retracted.
- Metcon: Our conditioning work today is a push/pull couplet of Strict Pull-ups and Single Arm DB Push Press. Break sets before you have to so you can keep your output high.
FLOOR PRESS
1RM in 8 sets. Rest 2:00
- Goal: 5# PR
- Last tested 12/11
- L1: 3/5 x 5
4 ROUNDS FOR TIME
10 Strict Pull-ups
10 Single Arm DB Push Press each - 50/35
- Goal: Challenging pace. Break sets before you have to. Start on the weaker side each round with the Push Press and complete all reps on one arm before switching.
Rx+: (Cash out: 15/10 Bar Muscle-ups)
L3: (40/25)
L2: (30/15) (Banded Pull-ups or Assisted Ring Pull-ups)
L1: (20/10) (Banded Pull-ups or Assisted Ring Pull-ups)
TIME CAP = 10:00
BARBELL CURL 21S
4 x 7 each. Rest 60s.