Wednesday 2/7/18

By February 6, 2018 WODs No Comments

Strength Cycle: Cycle 4 – Week 3

Strength/Skill
OTM for 8min: Pullup Interval Technique Work, Part 2:
L: 5/3 Cal Row or 4/3 Cal Bike + 15sec Max Jumping Pullup Negatives or Kipping Pullups
S: 10/7 Cal Row or 8/5 Cal Bike + 15sec Max Butterfly Pullups
*Both in the minute. Shoot for around 15sec of rest each round. If partnering, consider 15sec at each piece, with 15sec to transition.

WOD
5 Rounds
AMRAP 4
15 SDLHP – L: 75/55; S: 95/65
15 Thrusters
Max Reps L: CTB; S: RMU in remaining time
No rest b/t AMRAPs

Cooldown
Lat Stretch on Rig
PVC Sub-Scap Mob

Optional Run Programming
Run 200m – fast
Rest 2min
Run 200m – fast
Rest 2min
Run 200m – fast
Rest 5min
Run 200m – very fast
Rest 2min
Run 200m – very fast
Rest 2min
Run 200m – very fast

Daily Reading
1. The Extreme Middle Way
2. The One Thing Suffocating Your Progress
3. The “Value in 30” Challenge
4. The Art of Ruthless Consistency

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