Thursday 3/1/18

Strength Cycle: Open Cycle – Week 2

Strength/Skill
OTM for 10min
1 Power Snatch (S: Squat Snatch) @ ~80%

WOD
AMRAP 15
L: 15; S: 25 Air Squats
L: 4; S: 8 Strict Pullups
L: 8; S: 15 Shoulder to Overhead – 75/55
*15min of steady movement. Try to maintain a similar pace for all rounds. We’re just trying to get sweaty today in preparation for 18.2 tomorrow. No reason to blow ourselves out.

Cooldown
Roll Out w/ Foam Roller

Unloaded
OTM for 16min:
Min 1) 10 KB Snatch + 5 Burpees
Min 2) opposite arm
Min 3) 10 DB Overhead Lunges + 5 Burpees – (lighter than KB)
Min 4) opposite arm

-rest 3min, then:

OTM for 16min:
Odd: 15/10 Cal Row or 13/9 Cal Bike (scale as needed)
Even:
Life: 3 Pullups + 6 Pushups + 9 Air Squats
Sport: 5 Pullups + 10 Pushups + 15 Air Squats

Daily Reading
1. Two Powerful Methods for Improving Your Pullup
2. Butterfly Pull-Ups vs Regular Pull-Ups – Which One Should You Be Doing?
3. Morning Mobility Check-In
4. Dealing with Sciatica

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