Monday 3/27/17

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Strength Cycle: Post-Open Cycle – Test Week

Strength/Skill
In 18min:
Find your 5RM Touch and Go Deadlift
*No bounce, no noise, control the eccentric portion of the lift. We’ll spend the cycle working on “eccentric control” to build a stronger posterior.

WOD
4 Rounds
10 Hang Power Cleans – L: 75/55; S: 95/65
10 Thrusters
10 Burpees to 6″ Target
*The barbell portion should be VERY close to UB the entire time. If you slow anywhere, make it the burpees. This test WOD should be short, like sub-8min.

Daily Reading
1. Help For Your Shortie Hamstrings
2. Pressure Doesn’t Have to Turn into Stress
3. The Most Unsatisfying Video in the World ever made
4. Working Out For Reward vs Punishment
5. How to Buy (and Appreciate) Eggs

Recent WODs

Monday 3/27/17

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Strength Cycle: Post-Open Cycle – Test Week Strength/Skill In 18min: Find your 5RM Touch and Go Deadlift *No bounce, no noise, control the eccentric portion of the lift. We’ll spend…

The Weekend WOD

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Saturday AMRAP 25 25 Shoulder to Overheads – L: 95/65; S: 135/95 25 T2B 25 Burpee Box Step Overs (S: Jump Overs) Sunday 4 Rounds Row 750/600m or Bike 1500/1200m…

Friday 3/24/17

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Strength Cycle: Open Cycle – Week 4 Strength/Skill Open WOD 17.5 -then, if time allows: WOD E3M12M 3 Deadlift *Tough & go, but slow & controlled, with zero bounce. If…

Thursday 3/23/17

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Strength Cycle: Open Cycle – Week 4 Strength/Skill In 15min: 3RM Jerk *Split Jerk or Push Jerk. Maybe you hit your 1RM from a few weeks ago? WOD 5 Rounds…

Wednesday 3/22/17

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Strength Cycle: Open Cycle – Week 4 Strength/Skill OTM for 10min Life: 1 (Clean Deadlift + Hang Power Clean + Push Jerk) Sport: 1 Squat Clean & Jerk @ 80%…

Tuesday 3/21/17

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Strength Cycle: Open Cycle – Week 4 Strength/Skill E3M15M 4 Back Squat (Start around 80%) + 10-15 Partner Feet Throws – yea, remember those good ole’ things? We’re bringing back…

Monday 3/20/17

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Strength Cycle: Open Cycle – Week 4 Strength/Skill E3M15M Life: 3 (Snatch Deadlift + Hang Power Snatch) Sport: 3 Squat Snatch – start around 80% + After set 1, perform…

The Weekend WOD

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Saturday Teams of 2 AMRAP 20 30 Clean & Jerks – L: 75/55; S: 95/65 30 Clean & Jerks – L: 95/65; S: 115/75 30 Clean & Jerks – L:…