WOD: Thursday 210311
It’s great having you with us, Bryant! Welcome to Sanctify!
WHITEBOARD BRIEF
- Strength: Gymnastics repetition work is our strength for today, accumulating reps of Ring Pull-ups and Handstand Push-ups. Look to increase by 3-5 reps in the HSPUs. Watch out 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: Building off of last week's work, Shoot for sustainable, unbroken intervals in this EMOM, roughly 40s of work each interval. On the Hang Power Cleans, focus on flashing your elbows all the way through, actually receiving the weight of the bar on the shoulders, and continue pulling all the way until the bar contacts the shoulder.
A) RING PULL-UPS
Accumulate 30 Reps. Rest as needed.
- L2: Band Assisted
- L1: 30-40 Assisted Ring Pull-ups
B) STRICT HANDSTAND PUSH-UPS (22:00-30:00)
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 16
Minute 1: 30 Double Unders
Minute 2: 15 Hang Power Cleans (115/75)
Minute 3: 30 Double Unders
Minute 4: 15 Wall Balls (20/14)
- Goal: Sustainable intervals - roughly 40s of work. Score = how many rounds of UB Double Unders were completed.
Rx+: (135/95) (Min 3: 20ft Handstand Walk) (30/20)
L2: (95/65)
L1: (75/55)
BANDED PUSHDOWNS WITH AN UNDERHAND GRIP
4 x 25. Rest 60s.