WOD: Thursday 210401
Really appreciate your consistent effort every time you come in, Kyle. Keep it up💪🏻
WHITEBOARD BRIEF
- Strength: Our lift today is a heavy set of six reps, building over four sets in the Close Grip Bench Press. Make sure to bend the bar in half, pull your shoulder blades back, and keep the shoulders away from your ears. This way the shoulder doesn't internally rotate and the back stays locked in place.
- Metcon: An old BP Benchmark rears it's head again: "Jones Bones". Make sure to scale appropriately, T2B and S2OH should be able to be done in maximum of two sets each round. Don't spend the whole workout looking at the bar/barbell. Go hard but be able to increase your pace in the last two minutes.
CLOSE CLOSE GRIP BENCH PRESS
4 x 6. Rest 2:00
- Goal: Build to a heavy 6
"JONES BONES"
AMRAP 12:
10 T2B
10 S20H (135/95)
200 Meter Run or 250 Meter Row
*Goal: Challenging effort - find a pace that is sustainable for 12:00 and ramp up the intensity during the last two minutes.
Rx+: (155/105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115/75)
L2: (Straight Leg Raises or Knee Lifts) (95/65 Push Press)
L1: (Weighted V-ups) (DB Push Press, neutral grip)
SINGLE-ARM CHEST SUPPORTED ROW
3 x 8-10 each. Rest 60s.