Thursday 12/7/17

By December 6, 2017 WODs No Comments

Weekend Schedule:
Fri – no 4:30p or 5:30p class (Misfit Training Camp)
Sat & Sun – no classes (Misfit Training Camp)

Strength Cycle: Cycle 3 – Test Week

Strength/Skill
In 15min:
Find 1RM Push Jerk
*Work on driving yourself under the bar, rather than just driving the bar up. Punch your head *thru the window* and be aggressive with the lockout.

WOD
3 Rounds
9 Power Snatch – L: 95/65; S: 135/95
18 Burpees (S: 6/4 RMU or BMU)
*Looking for sub-10min. The pace needs to be fast!

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

Unloaded
3 Rounds
Every 5min, complete:
Run 400m or Row 500/400m or Bike 1000/800m
20 KB SDLHP – L: 53/35; S: 70/53
Max T2B in remaining time

-then, immediately into:

3 Rounds
Every 5min, complete:
Run 400m or Row 500/400m or Bike 1000/800m
20 2-DB Push Press – L: 30/20; S: 50/35
Max Situps in remaining time

Daily Reading
1. 21 Books to Begin 2018
2. How Your Maxes Compare to Some of the Best Athletes at Weightlifting Worlds
3. 5 Ways to Be More Patient and Less Annoyed
4. Is breakfast the most important meal of the day — for your fat cells?

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