WOD: Monday 210308
You’ve been really consistent as of late, Bonds. Love seeing that!
WHITEBOARD BRIEF
- Strength: Classic push/pull combo with a superset of Single Arm DB Bench and 1-arm Rows. Keep your core stable as you move through these sets.
- Metcon: Today's work is a chipper of Push Press, T2B and Bar Facing Burpees. If you have shoulder pain consider subbing a DB Push Press, and possibly even Weighted V-ups. If you're using the barbell, make sure to watch for two common mistakes during the dip: lifting the heels and dropping the elbows.
A1) SINGLE ARM DB BENCH PRESS
2/3 x 6-8 each. Rest 45s.
- 2 warm-up sets, 3 working sets at the same weight.
A2) 1-ARM DB ROW
2/3 x 8-10 each. Rest 45s.
- 2 warm-up sets, 3 working sets at the same weight.
FOR TIME
30 Push Press (135/95)
30 T2B
30 Bar Facing Burpees
- Goal: HARD effort. BB loading should be moderate - capable of performing sets of 7-10 per set. This should be completed in sub 10:00 for all.
Rx+: (155/105)
L3: (115/80)
L2: (95/65)
L1: (Single Arm DB Push Press 30 each) (Hanging Knee/Leg Raises or Weighted V-ups) (Up downs)
TIME CAP = 11:00
BANDED REVERSE FLY
3 x 50. Rest 60s.