Strength Cycle: Cycle 3 – Week 1 of 5
WOD 1
AMRAP 12
Life: Row 1200/900m or Bike 2500/1900m or Run 800m or 200 Double Unders
Splife: Row 1600/1200m or Bike 3200/2500m or Run 1200m or 300 Double Unders
Sport: Row 2000/1600m or Bike 4000/3200m or Run 1 Mile or 400 Double Unders
-then:
L: 70; Spl: 85; S: 100 Wallballs
Max L: Clapping Pushups; Spl: HSPU; S: SHSPU in remaining time
*Pick a different piece of equipment than whatever you chose yesterday.
WOD 2
E4M16M
25/20 Cal Row/Bike or 20 Burpees
L: 40; Spl: 60; S: 80 Double Unders
5 Sandbag Cleans – L: 60/30; Spl: 100/60; S: 150/100
*Shoot for 30-60sec of rest each round. 2-DB Power Cleans are also a good alternative today, if we run out of heavy sandbags/dballs.
Cooldown
Slow Scorpion
Daily Reading
1. The Truth About Pain Science, Exercise, and Movement
2. 5 Lessons from a Skinny Nerd Deadlifting 420 Pounds