Strength Cycle: Open Cycle – Week 1
Strength/Skill
OTM for 10min
1 Squat Clean and Jerk @ 80%”
WOD
3 Rounds
L: 35; S: 50 Wallballs
Row 500/400m or Bike 1000/800m or Run 400m
*Cap = 16min. Try to move the wallball for bigger sets than you’d like today, even if it means resting more. Use this as an opportunity to find out where your redline exists for wallballs. The row should not be slow, but should not ruin your chance at doing big sets in rounds 2 and 3. We’d expect that some people won’t finish this one under the cap.
Cooldown
Bretzel
Roll Out w/ Foam Roller
Unloaded
21, 15, 9
Cal Bike/Row or KB SDLHP – 53/35
2-DB Thrusters – L: 20/10; S: 35/25
Burpees
*Cap = 12min. Finish early and you get extra rest.
-then, immediately into:
21, 15, 9
Cal Bike/Row or KB SDLHP – 53/35
Slamballs
Situps w/ Slamball
*Cap = 12min.
-then, immediately into:
5 Rounds:
200m Run or Row 250/200m or Bike 500/400
15 DB Goblet Squats
*Cap = 12min.
Daily Reading
1. Hydration Testing (Long Read)
2. Carry Yourself: How to Understand Mobility and Prevent Injury
3. How To Learn: 6 Tips to Train Your Brain