WOD: Thursday 210729
I think you’ll be needing that serious look for the workout today Mr. Salt.
WHITEBOARD BRIEF
- Strength: Starting with a Push Jerk speed work progression based on our 1RM from last week. Then we'll move into two supersets to round out our session. On the Bench, bend the bar in half, pull your shoulder blades back, and keep the shoulders away from your ears, so the shoulder doesn't internally rotate, and the back stays locked in place.
-Metcon: Pick a weight that you can perform the DB Power Cleans and shoulder to overhead in 2 or less sets. Rx+ athletes will do DB Cleans instead Power Cleans at 60/45.
A) PUSH JERK
4 x 3 @5% heavier than last week, every 60-90s.
- perform 3-4 warm-up sets
B1) DB CLOSE CLOSE GRIP BENCH PRESS
Heavy 7 in 4 sets. Rest 45s.
- L1: 4 x 6. Two warm-up sets
- goal: match last weeks top weight
B2) STRICT CHIN-UPS
In between sets of Bench Press perform 4-6 challenging reps for a total of 20-30 reps. Add weight if needed. Rest 45s.
3 Rounds For Time (12min Cap)
10 DB Power Cleans (50/35)
10 DB S2OH
10 Wall Balls (20/14)
Rx+: DB Cleans (60/45)
Wall ball (30/20)