WOD: Monday 210705
This is a pretty bad@ss photo Jodi. Just like the one in the lobby.
Whiteboard Brief
- Strength: Strength work today is a superset of direct arm work with some grip variations and a Split Stance Landmine Press. The novel pressing angle of the Landmine is of course excellent for building strong healthy shoulders. The Split Stance has more carryover to sport and should enable you to press slightly more.
- Metcon: Our conditioning work today is for quality, so move through the Renegade Rows, Hand Release Push-ups and Face-pulls with intention and attention to detail in your form.
A1) Pronated Grip Chest Supported Rows
3 x 10-12. 3s down 2s hold. Rest 30s.
A2) Split Stance Landmine Press
3 x 8-10 each. Rest 30s.
A3) Prone Lateral Raises, Neutral Grip
3 x 15-20. Rest 60s.
AMRAP 10 for quality:
20 Renegade Rows - total
15 HR Push-ups
90 Ft. Sledpull Facepulls - heavy
Rest as needed.
- Goal: This workout today is NOT for score, but you should look to get a nice pump!
Rx+: (10/6 Strict Handstand Push-ups for HR Push-ups)
L1: (Box Push-ups)
*Alternative to Sled Facepulls = 20-30 Band Facepull aparts
RKC Plank
3 x 30s. Rest 60s.
- Squeeze as hard as you can