WOD: Tuesday 210420
The elder statesman, Marky Mark, continues to take care of business every day at the gym. We so enjoy your always positive attitude, smile, and willingness to work hard no matter the workout. Keep it up, Kastner!
WHITEBOARD BRIEF
- Strength: Some Push-pull action on the docket today with Landmine Push Press and Supinated Grip Inverted Rows. Remember that one of the big benefits of the Landmine Press is the novel pressing angle, so you should NOT be pushing your head through the window here. Try to keep your upper back engaged throughout the whole Inverted Row
- Metcon: Today's conditioning work should be done at a slower pace focusing on movement quality. On the OH Carries, work to stabilize the weight with your lats rather than your traps by pulling shoulder AWAY from your ear and not shrugging. For Rx+ we have a gymnastics complex at the end of each round.
A1) LANDMINE SINGLE-ARM PUSH PRESS
3 x 6 each. Rest 30s.
- 2 Warm-up sets, 3 working sets.
A2) SUPINATED GRIP INVERTED ROWS
3 x 12-15. Rest 30s.
AMRAP 15
90 Ft. OH KB Carry L
10 No Push-up Burpees
90 Ft. OH KB Carry R
10 Strict Chin-ups
- Goal: Complete 4+ rounds at a slow/consistent pace. Your choice of weight today for the OH Carries.
Rx+: (3 T2B + 3 C2B + 3 Bar Muscle-ups for Chin-ups)
L2: (Band Assisted Chin-ups)
L1: (Assisted Ring Pull-ups)
SEATED DB CLEANS
2 x 12-15. Rest 60s.