WOD: Thursday 210624
The 7:30am class never feels right unless Todd is there.
WHITEBOARD BRIEF
- Strength: Our push/pull superset today consists of a Single Arm DB Bench Press, and a tempo Ring Row. On the Press, keep your core stable, fight the rotation and keep your shoulder blade pulled back throughout the whole range of motion.
- Metcon: Another BP Classic Benchmark piece "Heart Breaker". Take strategic bouts of rest as fatigue will add up quickly here, keep the barbell loading light.
A1) SINGLE ARM DB BENCH PRESS
2/4 x 6-8 each. Rest 45s.
A2) RING ROWS
0/4 x 8-10. Rest 45s.
- Rx+: Feet Elevated 2s Hold, 3s Down.
- pause for a 1 count of each rep
"HEART BREAKER"
AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)
- Goal: Hard Effort. Push your pace on this workout and keep loads light.
L3: (95, 65)
L2: (75, 55)
L1: (65, 45)
*Beginner:
AMRAP 8:
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round
LEANING AWAY LATERAL RAISE
0/3 x 12-15 each. Rest 60s.