Thursday 10/12/17

By October 11, 2017 WODs No Comments

Strength Cycle: Cycle 2 – Test Week

Strength/Skill
In 18min:
Find 1RM Front Squat
*We won’t be training the Front Squat this cycle, but we want to show you that improving your Back Squat will improve your Front Squat.

WOD
40 Burpee Box Step Overs (S: Jump Overs)
30 Front Squats – 115/75 (S: OHS)
40 T2B (S: 20 BMU)
*Cap = 10min. Treat the WOD like an Open workout where every rep counts.

Cooldown
On your own: Roll out quads, hips, glutes, and calve

Unloaded
5 Rounds
Every 4min:
20/13 Cal Bike or 25/17 Cal Row or Run 400m
+
Round 1) 50 AKBS – L: 35/26; S: 53/35
Round 2) 50 Pushups
Round 3) 50 Situps
Round 4) 50 Goblet Squats – L: 35/26; S: 53/35

-rest 5min, then:

AMRAP 8
30sec Side Plank Hold (ea side)
30 Dragon Flags
30 Russian Twists – L: 15/10; S: 35/25
30 Flutter Kicks
*All movements are (L+R=1)

Daily Reading
1. 7 Ways to Stimulate the Vagus Nerve (And Why You Should)
2. Failure Sucks, But Getting Emotional Is Good
3. Put the Phone Down (During Your Training)!
4. A Guide to Buying the Perfect Barbell

Leave a Reply