WOD: Thursday 210715
Nadia is one of our athletes that is always fun to have in class, but is always ready to get the work done. Glad to have you at the gym Nadia!
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: This a very tough workout that we've tested a few times (last time 1/10/20), make sure to think about performing the push press in as few sets as possible to avoid having to clean the bar to the rack position. The weight should be challenging to complete sets of 10-12 throughout, but many should be able to go UB with this one.
CLOSE GRIP BENCH PRESS
5 x 3 @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+%
"SURPRISE"
For time:
20-15-10-5
Push Press (135/95)
Burpee Pull-ups
- Goal: Hard effort for the entire workout.
*Last Tested 1-10-20
L3: (115/75)
L2: (95/65)
L1: (30/20 DBs) (Up Downs)
Rx+ Additional Training 8 minutes after completing "Surprise"
For time:
30-20-10
alt KB Snatch total (53/35)
Ring Dips - any style
BANDED OVERHEAD TRICEPS
2:00 x max reps.
- goal: 75+ reps