Monday 2/19/18

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Strength Cycle: Open Cycle – Week 1

Strength/Skill
E3M15M
3 Power Snatch (S: Squat Snatch) @ ~80%
*Add weight each set. Drop & reset each rep.
+
Run 200m or Row 250/200m or Bike 500/400m b/t sets

WOD
AMRAP 5
12, 9, 6, 3
Deadlift – L: 155/105; S: 225/155
Burpees (S: Lateral Over Bar)

-rest until 10:00, then:
AMRAP 5
3, 6, 9, 12
Burpees (S: Lateral Over Bar)
Deadlift – L: 155/105; S: 225/155
*For the first section, the deadlifts should be fast and very close to UB. Concentrate on moving quickly through those burpees. The goal is to get thru one round in 5min. For the 2nd section, it’s going to be a mental test to get *close* to your score from the first section.

Cooldown
Straight Leg Raise on Rig
Puppy Dog Pose

Optional Run Programming
Postponed until after the Open!

Daily Reading
1. Does Insulin Status Predict Carbohydrate Tolerance?
2. My Body Size Does Not Determine My Ability
3. 2 Ways To Think Like An Olympian
4. The Truth About Diet Soft Drinks

Recent WODs

Monday 2/19/18

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Strength Cycle: Open Cycle – Week 1 Strength/Skill E3M15M 3 Power Snatch (S: Squat Snatch) @ ~80% *Add weight each set. Drop & reset each rep. + Run 200m or…

Unloaded 2/18/18

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Sunday AMRAP 6 2 Pullups 4 HRPU 6 DB Snatches – L: 30/20; S: 50/35 24 Single Unders -rest 2min, then: AMRAP 6 4 Burpees 8 Single-Arm DB Push Press…

The Weekend WODs

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Saturday Teams of 2 100 Burpee “buy in” -then, immediately into: 42, 30, 18 Deadlift – L: 155/105; S: 225/155 L: HRPU or 1/2 HSPU; S: HSPU 2-DB Thruster –…

Friday 2/16/18

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Strength Cycle: Cycle 4 – Week 4 Strength/Skill Front Squat Rep Test 40 Reps for time @ 67.5% *This week, we’re skipping the build up to a heavy single… just…

Unloaded 2/15/18

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Unloaded OTM for 12min: Odd: 16/11 Cal Row or 12/8 Cal Bike Even: 16 Box Step Ups -immediately into: OTM for 4min: 45sec Plank (your choice) 15sec Rest -immediately into:…

Thursday 2/15/18

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Strength Cycle: Cycle 4 – Week 4 Strength/Skill E3M12M Max Rep Touch and Go Clean (Power, Squat, or mix of both) Round 1 @ 70% Round 2 @ 75% Round…

Wednesday 2/14/18

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Strength Cycle: Cycle 4 – Week 4 Strength/Skill OTM for 8min: HSPU Interval Technique Work: L: 5/3 Cal Row or 4/3 Cal Bike + 15sec 2-DB Overhead Press or HSPU…

Tuesday 2/13/18

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Strength Cycle: Cycle 4 – Week 4 Strength/Skill In 15min: Back Squat Rep Test – In the first 10min, build to a heavy, but pretty, single rep, then back off…