WOD: Tuesday 210413
Compared to some people when they’re on the bike, you actually don’t look too miserable, Nadia. Nice work.
WHITEBOARD BRIEF
- Strength: Building off of last week's repetition work, supersetting Close Grip Bench Press (building in weight) and the Archer Ring Row, a novel pulling variation. Try to exceed the weight you used last week, and shoot for 1 or two more reps in the Archer Ring Row. Bend the bar in half, pull your shoulder blades back, keep the shoulders away from your ears, so the shoulder doesn't internally rotate, and the back stays locked in.
- Metcon: This 1:1 work-to-rest EMOM is similar to last week, but with some changes that should allow us to increase our output. Shoot for 2 big sets of all movements except the Double Unders, which should be completed Unbroken.
A1) CLOSE GRIP BENCH PRESS
4 x 5. Rest 45s.
- build in weight
- exceed last weeks weight by 5#
A2) ARCHER RING ROW
4 x 6-8 each. Rest 45s.
EMOM 16:
Minute 1: 30s Max Push Jerk (135/95)
Minute 2: 30s Max Hang Power Cleans (135/95)
Minute 3: 30s Max T2B
Minute 4: 30s Max Double Unders
- Goal: Very similar to last week with some slight changes. Still break each interval into 2 big sets except for the DUs. The goal is to stay consistent across all rounds but with a tough effort.
Rx+: (155/105)
L3: (115/75)
L2: (95/65) (Straight Leg Raises or Knee Lifts)
L1: (DBs 25/15) (Weighted V-ups) (Penguin Taps or Single Unders)
BANDED PUSHDOWNS
100 reps, AFAP.