Thursday 12/6/18

By December 5, 2018 WODs No Comments

Strength Cycle: Cycle 3 – Test Week

Strength/Skill
In 16min:
Find 1RM Push Jerk
*We tested our Split Jerk last week. Maybe shoot for around 90% of that number this week?

WOD
30, 20, 10
Hand-on-Plate Pushup (S: Ring Dips)
L: 1/2 Rep T2B; S: T2B
DB Snatch – L: 30/20; Spl: 50/35; S: 70/50
*Sorry. Yesterday was all arms and today is more arms. Sometimes that’s just how the cookie crumbles. Work to utilize an efficient swing to make your T2B easier, using your core, lats, and quads to get the work done. DB Snatches are very heavy today, so be prepared to get slowed down a little there. Be patient, move well, stay positive, and get the work done.

Cooldown
Scorpion

Unloaded
E6M30M
Run 400m or Row 500/400m or Bike 1000/800m
30 Jumping Lunges
20 DB Snatch – L: 20/10; Spl: 35/25; S: 50/35
10 Pullups (S: C2B)

-then, at 30:00:
8 Rounds
20sec On, 10sec Off
DB Russian Twists

Daily Reading
1. Why an “Ab Routine” Isn’t Necessary (and What I Do Instead)
2. Sleep Fixes Everything

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