WOD: Monday 210726
Renegade rows today. For sure Nic’s favorite.
WHITEBOARD BRIEF
- Strength: On the menu today a push/pull superset with a tempo on the DB Bench Press. Focus on the mind-muscle connection and chase the pump!
- Metcon: BP Benchmark WOD, "Not Today Satan", which will tax the upper back and the lungs to a high degree. Try to recover on the run and push the pace on the DB movements. Keep your core stable on the Renegade Rows, and use your hips on the Devil's Press. Last tested 1/05/21.
A1) DB BENCH PRESS W. A ROTATION
3 x 10-12. 3s down. Rest 45s.
A2) 1-ARM DB ROW
3 x 10-12 each. Rest 45s.
"NOT TODAY SATAN"
30-20-10
Renegade Rows total (50/35)
12-9-6
Devil's Press
*300 Meter Run after each round
- Goal: Challenging pace, recover on the Run.
** Last tested 1/05/21
Rx+: (60/45) ) (30ft Handstand Walk for Run)
L2: (40/25)
L1: (30/20)
*Alternate options for Run:
400 Meter Row, 300 Meter Ski
SINGLE ARM BANDED PUSHDOWNS
Accumulate 75 reps on each side. Rest as needed.