Strength Cycle – Test Week
Strength/Skill
In 20min
3RM Back Squat
WOD
Baseline WOD
Row 500m/400m or Run 400m or Bike 1200m/1000m
40 Air Squats
30 Situps
20 Pushups
10 Pullups
-rest til 11:00, then:
AMRAP 6
10 Box Step Overs (S: Jump Overs)
5 Front Squats – L: 135/85; S: 185/115
*Short but painful. Scale the WOD so you get at least 1 round per minute (6 total), but shoot for 9 rounds total.
Daily Reading
1. Fidgeting feet may keep legs healthy when sitting
2. Every Hangover Cure Is a Lie
3. “But I Don’t Want to Bulk Up”: Killing the Zombie of Women’s Fitness
4. The case for treating sugar like a dangerous drug