Thursday 5/23/19

Strength Cycle: Cycle 1 – Week 3 of 7

Strength/Skill
E2M4M
10 Strict Press
-then:
E2M14M
Min 1) 2 Strict Press – AHAP
Min 2) 30sec Max Barbell Rows (same bar)
*Feel free to perform the Barbell Rows immediately after the Presses, so you can rest longer. Just get in the volume.

WOD
AMRAP 12
L: 24; Spl: 36; S: 48 Double Unders
4 x 2-DB Renegade Row + DB Back-Rack Lateral Lunge (L+R=1) – L: 25/15; Spl: 35/25; S: 50/35
8 x 2-DB Devil Press
18/14 Cal Row or Bike or Run 200m
*Introducing a new Dumbbell Complex with the Renegade Row & Lateral Lunges. These (and the Devil Press) will require you to move a little slower to control the movement. Try to blaze thru the DU & Cals to make up time.

Unloaded
AMRAP 10
Row 250/200m or Bike 600/400m or Run 200m
20 1-DB Hang Snatches – L: 25/15; Spl: 35/25: 50/35
10 Burpees

-rest 3min, then:

AMRAP 10
12/9 Cal Bike or Row
6 2-DB Renegade Rows (Pushup+Row+Row=1)
12 1-DB Russian Twists (L+R=1)

-rest 3min, then:

AMRAP 10
50 Double Unders
12 1-DB TGU-Situp (6l/6r)
10 Dragon Flags

Daily Reading
1. Become 53% Stronger by Using Your Imagination
2. Dietary Pinball: How to Choose the Best Diet for You, Part 2

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