WOD: Thursday 210304
Nice jump, Stefl!
WHITEBOARD BRIEF
- Strength: Gymnastics repetition work is our strength for today, accumulating reps of Ring Pull-ups and Handstand Push-ups. In the HSPUs, we want to watch for internal rotation, so make sure you're in the tripod position at the bottom, the forearms are vertical, the head is closer to the wall than the hands, and you can see your fingertips.
- Metcon: Shoot for sustainable, unbroken intervals in this EMOM, roughly 30s of work each interval.
A) RING PULL-UPS
Accumulate 25 Reps. Rest as needed.
- L2: Band Assisted
- L1: 30-40 Assisted Ring Pull-ups
B) STRICT HANDSTAND PUSH-UPS (20:00-25:00)
Accumulate 25 reps. Rest as needed.
- L2: HSPU Negatives or accumulate 3:00 in Handstand Hold
- L1: 30-40 Single Arm Z-Press each
EMOM 20
Minute 1: 30 Double Unders
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 30 Double Unders
Minute 4: 15 Barbell Rows (95/65)
- Goal: Sustainable intervals - roughly 30s of work. Score = 90 day goal.
Rx+: (62/44) (Min 3: 20s max Bar Muscle-ups ) (115/75)
L2: (44/26) (75/55)
L1: (35/20 Russian Swings) (65/45)
BANDED PUSHDOWNS WITH AN UNDERHAND GRIP
4 x 25. Rest 60s.