Strength Cycle: Cycle 2 – Test Week
Find 1RM Front Squat
*We won’t be training the Front Squat this cycle, but we want to show you that improving your Back Squat will improve your Front Squat.
40 Burpee Box Step Overs (S: Jump Overs)
30 Front Squats – 115/75 (S: OHS)
40 T2B (S: 20 BMU)
*Cap = 10min. Treat the WOD like an Open workout where every rep counts.
On your own: Roll out quads, hips, glutes, and calve
20/13 Cal Bike or 25/17 Cal Row or Run 400m
Round 1) 50 AKBS – L: 35/26; S: 53/35
Round 2) 50 Pushups
Round 3) 50 Situps
Round 4) 50 Goblet Squats – L: 35/26; S: 53/35
-rest 5min, then:
30sec Side Plank Hold (ea side)
30 Dragon Flags
30 Russian Twists – L: 15/10; S: 35/25
30 Flutter Kicks
*All movements are (L+R=1)
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