WOD: Tuesday 210907

Another of our newest members, Molly. Glad to have you apart of the gym!

WHITEBOARD BRIEF

-Coaching Notes:

Strict Press

-Overhead Press Strength work, getting up to a heavy double for the day. Focus today is on line of action and engaging the lats at the beginning of the press. We need to focus on being active throughout the entirety of the lift.

-Scaling Mods:

Strict Press: Single Arm DB Strict Press or Incline Bench Press would be the appropriate scales for todays workout.

Strict Handstand Push-Ups: Double Abmats, Box HSPU, Ring Push-Ups, Z-Press, or DB Strict Press

Srict Pull-Ups: Banded Strict Pull-Ups, Jumping Pull-Ups, Ring Rows

DB Push Press: Push-Ups if overhead is limited

Toe to Bar: Alt Toe to Bar, Knee to Elbows, Strict Knee Raises, V-Ups, Abmat Sit-Ups

Shoulder Press 5-5-3-3-2-2RM

Shoulder Press for load: On a 1:30 Clock

#1: 5 reps @ 70%

#2: 5 reps @ 75%

#3: 3 reps @ 80%

#4: 3 reps @ 80%

#5: 2 reps @ 85%

#6: 2RM

A Farewell to Arms

Every 5:00, 4 Sets

200m Run

9 Strict Handstand Push-Up

9 Strict Pull-Ups

200m Run

12 Dual DB Push Press 50/35#, 22.5/16kg

12 Toe to Bar

Accessories

4 Sets, as Big Set

12/8 Strict Ring Dips

:30sec Planched Plank

12 Barbell Bent Over Rows