Thursday 1/10/19

By January 9, 2019 WODs No Comments

Strength Cycle: Cycle 3 – Week 5 of 5

Strength/Skill
E4M16M
5 Squat Clean @ 75-80% of 1RM Clean
+
Bike / Row / Single Unders for Rest between sets
*This is technique work for the cleans, and then a steady (not super slow!) piece in between to keep your heart rate elevated.

WOD
AMRAP 12
25 AKBS – L: 35/26; Spl/S: 53/35
25 T2B
25 Burpees (S: Over KB)
*Big rep numbers in today’s WOD, so this will test your mental fortitude. Grind, grind, grind.

Unloaded
In 15min, complete:
3 Rounds:
Row 500/400m or Bike 1000800m
21 2-DB Power Cleans – L: 20/10; Spl: 35/25; S: 50/35
12 Abmat Situps

-at, 15:00:
In 15min, complete:
100 1-DB Front Rack Lunges (switch sides as needed)
*OTM, complete 5 burpees (start with burpees)

-at 30:00:
AMRAP 8
55 1-DB Russian Twist (L+R=1)
55 Hanging Leg Raise
Max Plank in remaining time

Daily Reading
1. The (Baseless) Kip Debate
2. 3 Tips for Getting Your First Push-Up

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