Day

October 15, 2019
Unloaded 50 KB Windmills – L: 35/24; Spl: 53/35; S: 70/53 *E2M, perform 10 KB-Weighted Situps. Cap = 12min -then: AMRAP 12 12 Burpees (Spl/S: Over KB) 9 L: Plate-Deficit Pushups; Spl: 6; S: 9 HSPU 6 2-KB Deadlift – L: 35/24; Spl: 53/35; S: 70/53
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Strength Cycle: Open Cycle – Week 3 Strength/Skill E3M12M 6 Push Jerk @ 75% *Heavier than last week. If these lifts are starting to get messy, feel free to go down in weight. WOD AMRAP 12 12 Burpees (Spl/S: Over Bar) 9 L: Plate-Deficit Pushups; Spl: 6; S: 9 HSPU 6 Deadlift – L: 115/75;...
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Let’s Talk Recovery! Written by: DCCF-Member, Dr. Daryl Williams PT, DPT, SCS Getting Bigger, Stronger, and Faster doesn’t happen mid-WOD… Let me explain! Athletes and coaches will blame lack of consistent nutrition, bad programming, or lack of mobility as a reason for their injuries or inability to improve their performance. Although these are important, THE...
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