Wednesday 4/26/17

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Strength Cycle: Post-Open Cycle – Week 4

Strength/Skill
E3M15M
2 Squat Clean
*Start at 60% and work up. Heavier than the triples from two weeks ago. Drop & reset each rep. If beat up from yesterday’s cleans, then opt for Power Cleans today.
+
Walk w/ 1-Arm Plate Overhead + 1-Arm KB Suitcase Carry – walk 5x in Figure 8 around & over your barbell, then switch arms and repeat for 5x

WOD
Teams of 2
AMRAP 18
P1 – 1min Row/Bike as far as possible
P2 – 1min Rest
*Fast transitions on the rower or bike. Need team work and communication on that switch. Score is total meters.

Daily Reading
1. If Your Doctor Doesn’t Workout, It’s Time for a New One
2. Wheat Belly Deception: Understanding Wheat, Insulin, and Fat Loss
3. The truth about lasting “transformations”
4. 3 Breathing Tips For Improving Your Run

Recent WODs

Wednesday 4/26/17

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Strength Cycle: Post-Open Cycle – Week 4 Strength/Skill E3M15M 2 Squat Clean *Start at 60% and work up. Heavier than the triples from two weeks ago. Drop & reset each…

Tuesday 4/25/17

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Strength Cycle: Post-Open Cycle – Week 4 Strength/Skill E3M15M 2 Split Jerk *Start at 60% and work up. Try to hit heavier than the triples from two weeks ago. +…

Monday 4/24/17

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Strength Cycle: Post-Open Cycle – Week 4 Strength/Skill E3M15M 4 Zero Bounce Deadift @ 60-82.5% of 1RM DL *Same weight as last week, but now we’ve added a rep. The…

The Weekend WOD

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Saturday “Lottery WOD #4” Teams of 2 200/170 Cals on Bike or 350/300 Cals on Rower 200 Wallball Cleans – L: 20/14; S: 30/20 *Cap = 40min. Starting at 0:00,…

Friday 4/21/17

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Strength Cycle: Post-Open Cycle – Week 3 Strength/Skill E3M15M 4 Back Squat @ 70-80% *Heavier than last week. No oly’s belt or sleeves. Clean it up. + 6-10 DB Hammer…

Thursday 4/20/17

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Strength Cycle: Post-Open Cycle – Week 3 Strength/Skill E3M15M 2 Power Clean – catch these high, leaving no doubt that they’re a Power Clean, and not a *almost* Squat Clean…

Wednesday 4/19/17

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Strength Cycle: Post-Open Cycle – Week 3 Strength/Skill E3M15M 3 Snatch – Life; Power; S: Squat *Start at 60% and work up. Beautiful reps only. Drop & reset each rep….

Tuesday 4/18/17

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Strength Cycle: Post-Open Cycle – Week 3 Strength/Skill E3M15M 3 Push Jerk *Start at 60% and work up. Shoot for beautiful reps only. Extend then violently push under the bar….