Thursday 11/29/18

Strength Cycle: Cycle 2 – Retest Week

Strength/Skill
In 10min:
Find Heavy Single Jerk

-then, at 11:00:
20 Power Clean & Split Jerk @ 80% of above
*Cap = 4min

-last tested 10/18/18

WOD
AMRAP 5
25 Double Unders
10 Shoulder to Overhead – L: 75/55; Spl: 95/65; S: 115/75
*This short test requires non-stop action and quick transitions.

-rest 5min, then:
Run Max Distance in L: 20min; Spl: 40min; S: 60min
*Put away your equipment, then run one direction for half the time, turn around and try to get back to where you started before time’s up. If it’s absolutely frigid outside, then bike/row as far as possible until the next class starts.

Cooldown
Puppy Dog

Unloaded
OTM for 21min
Min 1) 12 AKBS – L: 53/35; S: 70/53
Min 2) L: 12/9; S: 15/12 Cal Bike
Min 3) L: 12/9; S: 15/12 Cal Row
*As always with this style of workout, find a friend you can switch equipment with mid-workout.

-rest 3min, then:

3 Rounds
50 RKBS
50 Situps (feet anchored on the sides of the KB)
50 Double Unders
*Cap = 15min

Daily Reading
1. 22 Reasons You Get Fatter, Not Fitter, Over The Holidays… And What You Should Do About It
2. Whoa, Whoa, Whoa. Leggings That Cost $300?

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