Birdneck – Daily WOD
Metcon (Time)
3 RFT
400 M RUN
3 ROUNDS OF:
3 DEVIL PRESS 35/25 (rx+=50/35)
6 DOUBLE DB DEADLIFTS
12 DB BENCH PRESS
*** ONE FULL ROUND IS THE RUN THEN THE 3 ROUNDS. do that 3 times.
Stimulus: DB conditioning
RUN= Good pace and run all the way to the DBs and start the devil press with no wasted time!
Devil Press= nice pace and go immediately from them into the DEADS without stopping.
DEADS= Only one head of the DB needs to touch the ground.
Bench press= learn how to get them overhead and back down efficiently.
Metcon (No Measure)
Accessory work:
9 minute row. Complete 3 rounds of the following. If you finish before the end of the minute just sit and rest before the next minute… this is not meant to be the same power output for 9 minutes; think moderate intensity/high intensity/highest intensity.
0:00-1:00 = 12/9 cal row
1:00-2:00 = 15/12 cal row
2:00-3:00 = 18/15 cal row
repeat for a total of 3 cycles.
** today is an opportunity learn the rower; pacing; length; drive; pull; strokes/min (s/m)…
XFCandVBBC 