Friday 3/3/17

Strength Cycle: Open Cycle – Week 1

Strength/Skill
Open WOD 17.2
AMRAP 12
2 Rounds
50ft DB Walking Lunge – 50/35
16 T2B
8 DB Power Cleans
-then, 2 Rounds
50ft DB Walking Lunge
16 Bar Muscle Up
8 Power Cleans
*etc… alternating between T2B and BMU every 2 rounds.

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Masters 55+:
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

WOD
4 Rounds
AMRAP 3
20/12 Cals on Bike or Rower or Run 200m
Max Squat Cleans in remaining time
Rest 3min
R1 – L: 115/65; S: 185/115
R2 – L: 135/85; S: 225/135
R3 – L: 155/105; S: 245/155
R4 – L: 175/125; S: 275/185

Daily Reading
1. These Nutrients Are What Matters for Testosterone
2. How Do I Burn Calories With an Injury?
3. Proper Breathing Mechanics for Bracing
4. Butter Has An Epic Backstory