WOD: Thursday 210701
Too fun of a photo not to share. Stacy brought out the big balloons for Patricia’s birthday last Tuesday.
WHITEBOARD BRIEF
- Strength: For our strength work today, we have speed sets of Close Grip Bench Press, performed every 60-90s. Focus on keeping the elbows directly under the wrists so the forearm is as vertical as possible to give you the best mechanical advantage. Pull the shoulder blades together for the full range of motion (even when the arms are straight the shoulder blades should still be retracted) and drive your feet into the floor. If you have access to chains drop your % to 60.
- Metcon: Today we have an aerobic power EMOM consisting of Barbell Rows, Double Unders, Strict Press and a Run. Intervals should not take longer than 40s, and should be unbroken on the barbell. If you have shoulder issues consider subbing DBs for the Strict Press.
CLOSE GRIP BENCH PRESS
5 x 5 @70% of Monday 1RM Floor Press, every 60s-90s for speed.
- perform 3 warm-up sets
- close grip for all sets
- if access to chains drop percentage to 60%
EMOM 16:
Minute 1: 15 Barbell Rows (95/65)
Minute 2: 30 Double Unders
Minute 3: 15 Strict Press (95/65)
Minute 4: 200 Meter Run
- Goal: Challenging Effort. Each interval should NOT take longer than 40s and BB loading is intended to be light done UB.
Rx+: (115/75) (7/5 Cal Ski instead of Run)
L2: (95/65)
L1: (75/55) (Penguin Taps) (20/10 DBs) (100 Meter Run)
LOW ANGLE BANDED FACEPULL
2:00 x max reps.
- goal: 75+ reps