Strength:

Same set and rep number this week, try to increase your weights and use a more challenging angle on the Ring Rows. Heavy on the Pendlay Rows, but not so heavy that you have to use momentum from your body to complete the rep. Stable Core on the 1-arm Rows, use an angle that is challenging.

PENDLAY ROW

3 x 6. Rest 10s.
– Supinated (thumbs out) grip
– Increase From last week

SUITCASE BENT OVER ROW

3 x 12. Rest 10s.
– Increase From last week

RING ROWS

3 x 25. Rest 3:00.
– Harder angle than last week

Metcon:

Push your pace on this piece, but don’t go to failure on the Push-ups. Make sure to angle yourself so that the shoulder is slightly in advance of the wrist, to ensure good pressing mechanics. The weight for the Carries should be heavy, and cause you to really work to stabilize and not compromise your posture. Switch arms at the halfway point.

3 ROUNDS FOR TIME

250 Meter Row or 350 Meter Bike
20 Hand Release Push-ups
15 Wall Balls (20/14)
100 Meter Single Arm Front Rack Carry (70/53)

– Goal: Hard effort, no more than 2 sets on the Push-ups each round, scale accordingly. Switch arms on the Carry at the halfway point

TIME CAP = 18:00

Accessory

BANDED OVERHEAD TRICEPS

100 Reps AFAP.

COOLDOWN

– Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)