Thursday 4/20/17

By April 19, 2017 WODs No Comments

Strength Cycle: Post-Open Cycle – Week 3

Strength/Skill
E3M15M
2 Power Clean – catch these high, leaving no doubt that they’re a Power Clean, and not a *almost* Squat Clean
+
20 Banded Glute Bridge – attach band around J-hooks at lowest possible position on rig. If it’s too easy, use multiple bands.

WOD
4 Rounds
50 Double Unders
10 Push Jerk – L: 115/75; S: 155/105
*This should be a short one, like under 7min. Push under the bar on those push jerks and MOVE!

Unloaded
In 12min, complete:
21, 15, 9
Run 200m or Row 250/200m or Bike 500/400m
DB Thrusters
Abmat Situps
Pushups

-then-
2 Rounds
1min Easy Row/Bike
1min Hard Row/Bike
30sec Sprint Row/Bike

AMRAP 20
Alternate 1min Row/Bike w/ 1min Core Work below:
Elbow Plank Hold
Right Side Plank Crunches
Left Side Plank Crunches
Strict Hanging Leg Raise
V-Ups

Daily Reading
1. Winning the War on Hunger: Practical Solutions to Overeating
2. PRI Integration for Fitness – Another System, Another Useful Tool
3. To Be a Genius, Think Like a 94-Year-Old
4. 3 Ways You’re Sabotaging Your Recovery

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