WOD: Tuesday 210810
Jesc has been killing it lately with PRs all over the place. Nice job on that 115# Front Squat last Monday!
WHITEBOARD BRIEF
- Strength: Our Strength work builds of last week's work in the Close Grip Floor Press and Ring Rows. On the Press, the upper arm should make controlled contact with the ground, with the wrist right in position above the elbow. Keep the back locked in place and shoulder pulled away from the ears as you bend the bar in half.
- Metcon: Take your average number for each movement last week and stay consistent with that rep count for all intervals today. If you weren't here for last Tuesday's workout, pick a number you feel you can be consistent with across the entire EMOM.
A1) CLOSE GRIP FLOOR PRESS
4 x 6-8. Rest 45s.
- 4 moderate/heavy sets of 6-8
- slightly heavier than last week
- Take 3 sets to build to work weight
A2) RING ROWS
4 x 10-12. Rest 45s.
- slight pause at top of each rep
- add 8-10 reps to last weeks total volume
EMOM 16:
Minute 1: T2B
Minute 2: Push-ups
Minute 3: Double Unders
Minute 4: Max Calories Air Bike
- Goal: Challenging effort. Take your average of last week and perform that number for all sets today OR if you were not here last week choose a number per movement that takes around 30s to complete.
Rx+: (6/4 Bar Muscle-ups + 12 T2B) (15/10 Strict Handstand Push-ups)
L2: (Hanging Knee or Straight Leg Raises) (30s DU attempts)
L1: (Weighted V-ups) (Box Push-ups) (Single Unders or Penguin Taps)
BANDED PUSHDOWNS
2:00 Max reps.
- Goal: Add 15-20 reps to last week total.