WOD: Monday 210322
Jesc committed to coming more than twice per week at the beginning of this year and she has been killing it in that department! 22 visits in the last 30 days (as of the time of this writing)! Keep it up!
WHITEBOARD BRIEF
- Strength: For our strength work today, we're supersetting Landmine Single Arm Push Presses and a TRX Row. 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: Today's Metcon is a tough couplet of Hang Power Cleans and Push Presses, increasing reps by 3 each round. You should be able to get through the set of 9 unbroken, so make sure the weight you choose reflects that.
A1) LANDMINE SINGLE-ARM PUSH PRESS
2/4 x 8-10 each. Rest 45s.
- 2 warm-up sets, 3 working sets at the same weight.
A2) RING FACE PULLS
4 x 12-15. Rest 45s.
- this should be done with rings
AMRAP 8
3 Hang Power Clean (115/75)
3 Push Press
6 HPC
6 PP
9 HPC
9 PP
And so on adding three reps each round..
- Goal: Tough effort, the first 3 rounds of this should be capable of being done UB. Barbell loading should be light.
Rx+: (135/95)
L2: (95/65)
L1: (75/55)
BANDED OVERHEAD TRICEPS
4 x 25. Rest 60s.