Thursday 1/4/18

Strength Cycle: Cycle 3 – Week 4

Strength/Skill
E3M15M
4 Push Jerk @ 80%
*As the weight increases, it becomes more vital to use your torso to move the weight, then aggressively push under the bar.
+
L/S: 30sec Max Distance on Bike or Rower
*If you used the Bike last week, try to use the Rower this week. And vice versa. This should be a fight between going as hard as possible and maintaining the same distance within 5% each round.

WOD
Row 500/400m or Bike 1000/800m
L: 80; 120 Double Unders
20 CTB (S: 10 BMU)
L 80; S: 120 Double Unders
Row 500/400m or Bike 1000/800m
*Cap = 15min. Some people might not finish under the cap today, and that’s perfectly ok. This is an Open-style workout where the high-skill movement in the middle becomes the differentiator for many.

Cooldown
On your own: Roll out quads, hips, glutes, and calves

Unloaded
OTM for 10min:
8 DB Snatches – L: 30/20; S: 50/35
+ 8 Wallballs – L: 20/14; S: 30/20

-rest 2min, then:
OTM for 10min:
Odd: 15/10 Cal Row or 12/8 Cal Bike or Run 200m
Even: 10 Dragon Flags

-rest 2min, then:
100 1-DB Push Press
*EMOM 5 Burpees. Cap = 10min

Daily Reading
1. Own Your Fitness
2. Your Purpose in Life is Not Fat Loss
3. Top Ten Lessons I’ve Learned from (CrossFit)
4. High Glucose Levels in Pregnancy Tied to Heart Defects in Babies

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