WOD: Thursday 210225
Nice extension, Stefl!
WHITEBOARD BRIEF
- Strength: Our strength work today consists of one of our favorite pressing variations, the Landmine Single Arm Push Press. The beauty of this lift is the novel pressing angle, so don't feel that this should resemble the same angle as other overhead presses i.e. don't "put your head through the window" at the top of the lift. Spend some time dialing in our mechanics for T2B, in preparation for tomorrow's Open WOD.
- Metcon: Do your best to complete these intervals with minimal breaks, so make sure to scale appropriately to facilitate that.
A) LANDMINE SINGLE-ARM PUSH PRESS
4 x 8-10 each. Rest 60s.
B) T2B DRILLS
10 Minutes - skill work. This should not be fatiguing. This is skill work for tomorrow's Open WOD.
EMOM 20
Minute 1: 40s Max Reps Push-ups
Minute 2: 40s Max Reps Strict Pull-ups
Minute 3: 40s Max Calories Ski Erg or Bike
Minute 4: 40s Max Reps Hang Power Cleans (115/75)
Minute 5: Rest
- Goal: All intervals should be completed with minimal breaks, challenging pace. Score = total reps + calories.
Rx+: (Handstand Push-ups) (135/95)
L2: (95/65) (Assisted Ring Pull-ups or Band Assisted Pull-ups)
L1: (Box Push-ups) (75/55) (Assisted Ring Pull-ups or Band Assisted Pull-ups)
BANDED Y-T-A-T
3 x 10. Rest 60s.
- Y-T-A-T = 1 rep
- Or CrossOver Symmetry Protocol