Friday 9/14/18

By September 13, 2018 WODs No Comments

Strength Cycle: Cycle 1 – Week 2 of 5

Strength/Skill
E2M4M
3 Pause Power Position Squat Clean @ 40-60% 1RM
*Jerk the last rep. Drop and Reset
-then:
E2M12M
3 Hang Clean (above knee) @ 70+%
*Jerk the last rep. No fails.
+
30sec Plank b/t sets

WOD
3 Rounds
L: 6 Burpee Pullups; Spl: 3 RMU/BMU; S: 6 RMU/BMU
3 Squat Cleans – L: 155/105; S: 185/135; S: 225/155
L: 4 Burpee Pullups; Spl: 2 RMU/BMU; S: 4 RMU/BMU
2 Squat Cleans
L: 2 Burpee Pullups; Spl: 1 RMU/BMU; S: 2 RMU/BMU
1 Squat Clean
Rest 2min
*This should be done at a blistering pace. There aren’t many reps in this one. Quick transitions are key! Each round should be under 4min.

Cooldown
Static Open Book

Daily Reading
1. How to Train on Vacation vs. Business Trips
2. How To Cure Yourself From Keto

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