WOD: Tuesday 210427
You’re really settling into a good routine here at the gym, Sara. Keep it up!
WHITEBOARD BRIEF
- Strength: Some Push-pull action on the docket today with Landmine Push Press and Supinated Grip Inverted Rows. Remember that one of the big benefits of the Landmine Press is the novel pressing angle, so you should NOT be pushing your head through the window here. Try to keep your upper back engaged throughout the whole Inverted Row
- Metcon: Today's conditioning work is again a much lower intensity than yesterday, but you should still be looking to complete at minimum 4 rounds. Slightly increased volume from last week for the Rx+ gymnastics complex.
A1) LANDMINE SINGLE-ARM PUSH PRESS
3 x 6 each. Rest 30s.
- 2 Warm-up sets, 3 working sets.
A2) SUPINATED GRIP INVERTED ROWS
3 x 12-15. Rest 30s.
AMRAP 15
10 Strict Pull-ups
10 Handstand Push-ups (any style)
15/10 Calorie Row
- Goal: Sustainable pace - much lower effort than yesterday. Goal = 4+ rounds.
Rx+: (5 T2B + 4 C2B + 3 Bar Muscle-ups for Pull-ups)
L2: (Band Assisted Pull-ups) (4-8 Handstand Push-up Negatives)
L1: (Assisted Ring Pull-ups) (10 Single Arm Z-Press)
SEATED DB CLEANS
2 x 12-15. Rest 60s.