Wednesday, November 15th
Strength: We’ve spent a lot of time performing work in the transverse plan for the last 4-weeks. Today we are looking for challenging sets of rows in which you will complete the first 30 reps with a pronated grip and last with a supinated grip (rhomboid vs. bicep).
Metcon: Interval work today. The goal for you is to complete all sets of push press/pull-ups UB or close to it for all 4 rouinds. The rest interval will allow you to sustain 75-80% of max effort. Keep track of all your splits today and record the slowest split for your score.
Accumulate 60 Reps, AHAP. Rest 90s.
Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip.
*Perform 10 Slow and Controlled Banded Pushdowns between sets.
4 Rounds, each for time:
20 SDHP (70/53)
15 Box Jumps w. step down (24, 20)
12 Push Press (135, 95)
*Score = slowest split
L3: (115, 75)
L2: (53, 35) (95, 65) (Band Assisted)
L1: (20, 15 Step-ups) (65, 35) (Ring Rows)