WOD: Thursday 210708
Coach Craig putting in some sled work during our Strongman Saturday workout a few weeks ago. It was fun to get to throw down with you Craig!
WHITEBOARD BRIEF
- Strength: Building off of last week's speed work in Bench Press, looking to increase by 3-5%. 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 and drive your feet into the floor. If you have access to chains drop your % to 60+.
- Metcon: Similar to last week's EMOM a bit more pulling emphasis and a unilateral Press. Look to keep your rounds around 40s of work and unbroken.
CLOSE GRIP BENCH PRESS
5 x 4 @3-5% heavier than last week, 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: 10 Strict Chin-ups
Minute 2: 20 SA KB Push Press total (50/35)
Minute 3: 20 KB Gorilla Rows total
Minute 4: 200 Meter Run
- Goal: Challenging effort, similar intent to last week. Each interval should NOT take longer than 40s and loading is intended to be light done UB.
Rx+: (15/12 Strict Chin-ups) (60/45) (7/5 Cal Ski instead of Run)
L3: (40/25)
L2: (Jumping Chin-up Negatives) (30/15) (35/15)
L1: (Assisted Ring Pull-ups) (20/10) (25/10) (100 Meter Run)
BANDED OVERHEAD TRICEPS
2:00 x max reps.
- goal: 75+ reps