JP WODding it out at CrossFit Vantage. Gettin’ sweaty!!!
S/S/S:
Bench Press
5×3
Add 2.5-5lbs from 9Aug (click here for a refresher) or use with 75% of 1RM if you weren’t here
Post weight used to Comments/LogWOD
WOD:
3 Rnds:
1.5K Row
30 Ring Push Ups
Post time to Comments/LogWOD
X-tra Work (Done on your own outside of class time):
Beginner) 15-10-5: Strict ring dips/ ring body row
Intermediate) 15-10-5: Weighted Strict ring dips/ ring body row
Cash Out:
3×1 minute plank hold
Photo courtesy of Elite FTS. Notice in the pic where her hands are. They are laying flat on the ground. This is what I want you to do. Too often folks will do these with clenched fists. What the clenched fist ends up doing is tensing up your shoulders too much which will result in you rounding over and being out of position, and running out of energy quick. Now, that said, these planks will not be resting ones. You will actively try to pull your elbows to your feet during the hold. This will help activate your trunk, making it harder, BUT making you stronger.
CrossFit Team Offutt Tactical Fitness 