WOD: Tuesday 210126

WHITEBOARD BRIEF

- Strength: Repetition work today with the Half-Kneeling Landmine Press, supersetted with tempo Close Grip Strict Chin-ups, plenty of scaling options if needed as well.
- Metcon: Today's metcon will challenge your lungs as this piece works the body head to toe. Pacing needs to be on point, so shoot for a tough pace you can maintain without too much drop off in output. Your 500 Meter split times should be a few seconds faster than our 1/20 workout.

A1) HALF-KNEELING LANDMINE PRESS

4 x 10-12 each. Rest 60s.

• Half-Kneeling Landmine Press

A2) CLOSE GRIP CHIN-UP

4 x 4-8. 2s hold 3s down Rest 60s.
Options:
- Weighted
- Bodyweight
- Ring Assisted

• Close Grip C2B Chin-up

• Assisted Ring Pull-up

"MJ"

For total time:
21 Hang Power Cleans (135, 95)
50 Walking Lunges (BW)
500 Meter Row
Rest 2:00
21 Hang Power Cleans
50 Walking Lunges
500 Meter Row
Rest 2:00
42 Barbell Rows (135, 95)
60/50 Push-ups
500 Meter Row
- Goal: Tough pace without too much drop off in output

Rx+: (155, 105) (50ft Handstand Walk for Push-ups)
L3: (115, 75)
L2: (95, 65) (Box Push-ups)
L1: (35, 26 Russian Swings) (400 Meter Row per round) (Ring Rows) (Box Push-ups)
25:00 Cap

• Hang Power Clean

• Walking BW Lunges

• Barbell Rows

• Push-ups

• Box Push-ups

• Ring Rows

BANDED Y-T-A-T

3 x 10. Rest 60s.
Y-T-A-T = 1 rep

• Banded Y-T-A-T