WOD: Tuesday 210406
Were you jumping on the box, or over it, Bonds? By the looks of it, you could’ve done either!
WHITEBOARD BRIEF
- Strength: For our repetition work today we'll be supersetting Close Grip Bench Press (building in weight) and the Archer Ring Row, a novel pulling variation. Bend the bar in half, pull your shoulder blades back, keep the shoulders away from your ears, so the shoulder doesn't internally rotate, and the back stays locked in.
- Metcon: 1:1 work-to-rest EMOM is on the menu today. Try to keep your reps relatively close for rounds 2-4. Control on the T2B is your friend today, don't worry about anything else.
A1) CLOSE GRIP BENCH PRESS
4 x 5. Rest 45s.
- build in weight
A2) ARCHER RING ROW
4 x 6 each. Rest 45s.
- Beginner: 8-12 Ring Rows
EMOM 16
Minute 1: 30s Max Push Press (115/75)
Minute 2: 30s Max SDHP
Minute 3: 30s Max Strict T2B
Minute 4: 30s Max Shoulder Taps
- Goal: Break each of the first 3 intervals into 2 big sets. Stay consistent with a challenging effort and tally all reps to compare to next week. Score = total reps.
Rx+: (135/95) (Minute 4: 30s Max Handstand Walk)
L3: (95/65)
L2: (75/55) (Straight Leg or Knee Raises)
L1: (35/20 Single Arm KB Push Press, SDHP with KB) (Weighted V-ups)
BANDED PUSHDOWNS
100 reps, AFAP.