Wednesday 11/15/17

By November 14, 2017 WODs No Comments

Strength Cycle: Cycle 2 – Week 5

Strength/Skill
E3M12M
4 Push Press @ 80+%
+
Pullup Progression:
Life-Life: Hang from pullup bar for 1min or longer
Life: Over 4 sets, perform strict pullup reps of 5, 4, 3, 3 (assuming max of 5 strict pullups)
Sport: Over 4 sets, perform strict pullup reps of 9, 9, 7, 7 (assuming max of 10 strict pullups)

WOD
3 Rounds
AMRAP 5
10 HRPU (S: HSPU)
5 Power Snatch – 105/70 (S: Squat Snatch – 135/95)
5 Pullups (S: 10 CTB)
Rest 2min
*Continue where you left off each AMRAP. High skill interval. Scale the pullups so you can complete them in 2 sets or less each time. We’d love to see you hammer out 3+ rounds each time.

Cooldown
Pec Stretch on Rig
Puppy Dog

Optional Run Programming
4 Rounds
Run 400m
Rest 30sec
Run 400m
Rest 30sec
Run 400m
Rest 5min

Daily Reading
1. The 5.5 Characteristics of A Successful Fat Loss Plan
2. How To Stop A Cold Dead In Its Tracks
3. Just Do It
4. 7 Good, Trust Supplements for Your Health

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