Strength Cycle: Post-Open Cycle – Week 7
Strength/Skill
E2M10M
2 Push Press
*Build weight over the sets. Go as heavy as you can handle.
+
Max Strict Pullups in 60sec
*Scale to HEAVY Band Pulldowns
WOD
6 Rounds
15 Power Snatch – 75/55
15 T2B
*Cap = 19min. GRIP GRIP GRIP. If you have efficient movements, you’ll shine thru on this WOD. We’re intentionally leaving this one without many/any scale options, so there could be a wide range of finishing times in class today. If you finish early, help cheer on those who are pushing hard after you!
Cooldown
Forearm Stretch on Floor
Unloaded
In 10min, complete:
3 Rounds
30 Box Step Ups
30 Dball Cleans – L: 30/20; S: 60/30
-rest 3min, then:
In 10min, complete:
5 Rounds
15 2-DB Push Press – L: 20/15; S: 35/25
15 Wallballs – 20/14
-rest 3min, then:
AMRAP 10
10 Pushups (S: Banded Across Back)
10 Cal Row/Bike
Run Programming
3 Rounds
Run 400m – fast
Run 100m – slow jog
Sprint 100m – very fast
Rest 5min
Daily Reading
1. Abstaining From Moderation
2. The Truth About the Truth About Keto
3. F*ck Empathy