Strength Cycle: Post-Open Cycle – Week 4
Strength/Skill
E2M14M
1 Split Jerk
*Build weight across the sets. Go heavy, but don’t go PR-hunting
+
Max Strict Pullups in 60sec
*Scale to HEAVY Band Pulldowns
WOD
AMRAP 8
Run 100m or Row 100/75m or Bike 200/200m
L: 15; S: 30 Double Unders
8 Jumping Pullups (S: C2B)
*Sport = wear a vest. We think plenty of people can get into the double-digits on their total rounds today, but like EA Duncan says, *don’t do the math!*
Cooldown
Pigeon On Your Box
Unloaded
AMRAP 10
Run 400m or Row 500/400m or Bike 1000/800m
21 AKBS – 53/35
12 T2B
-rest 3min, then:
AMRAP 10
Row 500/400m or Bike 1000/800m or Run 400m
21 Wallball Situps – touch ground behind you & feet in front of you
12 2-DB Snatches – L: 20/10; S: 35/25
*Sumo-stance makes these easier, and you only need to touch one-head of the dumbbell when doing double-snatches
-rest 3min, then:
AMRAP 10
Bike 1000/800m or Run 400m or Row 500/400m
21 Jumping Pullups
12 KB Taters – (RKBS into Goblet Squat)
*Goal is 3 Rounds on each section. Switch equipment with a partner (or 2).
Run Programming
3 Rounds
Run 500m – fast
Rest 90sec
Run 200m – very fast
Rest 5min
Daily Reading
1. As Hawaii Aims for 100% Renewable Energy, Other States Watching Closely
2. How Much Does Happiness Weigh?
3. When Your Blood Work Concerns a Doc Who Doesn’t Lift