WOD: Monday 210315
Looking good, Kyle!
WHITEBOARD BRIEF
- Strength: For our strength work today, we're supersetting Landmine Single Arm Push Presses and a Ring Facepull. One of the big benefits of the Landmine Press is the novel pressing angle, so you should NOT finish in a position with your bicep in line with your ear, "putting your head through the window".
- Metcon: Our conditioning work today is a couplet of T2B and light Power Snatches. Don't "press-out" on the Power Snatch, we want to make this movement more of an explosive hip drive and catch vs. a shoulder press. Try to "keep your knuckles facing front as long as possible" so you can't get your palm under the bar to press out the lift.
A1) LANDMINE SINGLE-ARM PUSH PRESS
3 x 8-10 each. Rest 45s.
- 2 warm-up sets, 3 working sets at the same weight.
B2) RING FACEPULLS
3 x 12-15. Rest 45s.
T2B DRILLS
3 ROUNDS FOR TIME
15 T2B
15 Power Snatch (75/55)
- Goal: Break sets before you have to on the T2B. PS should be light and done in big touch n go sets. Goal = sub 9:00.
Rx+: (95/65)
L2: (65/45) (Hanging Leg/Knee Raises)
L1: (20 Alt DB Snatch 25/15) (Weighted V-ups)
TIME CAP = 10:00
BANDED OVERHEAD TRICEPS
4 x 25. Rest 60s.