Friday 6/14/19

By June 13, 2019 WODs No Comments

Strength Cycle: Cycle 1 – Week 6 of 7

Strength/Skill
E3M12M
Min 1) 3 Front Squat @ 90%
Min 2) 6 Opposite Arm/Leg V-Up (L+R=1)
Min 3) L: 12 Banded Plate Walk; Spl: 15′ HS Walk or 5 *Walks-2-Wall*; S: 25’ HS Walk
*Squats are the heaviest they’re gonna get. Grind thru it!

WOD
3 Rounds
Run 400m or Row 500/400m or Bike 1100/900m
30 1-DB Front Rack Lunge (S: OH) – L: 25/15; Spl: 35/25; S: 50/35
9 One-Hand-on-Plate Pushups; Spl: 15 HoP Pushups or 9 Ring Dips; S: 15 Ring Dips
*Be sure to reach your arm up overhead to ensure your shoulder stays engaged and protected in the OH Lunges. HoP Pushups require you to pushup then walk your hands to the other side of the plate before completing your next rep.

Daily Reading
1. 5 Common Squat Problems And How To Fix Them
2. An Introduction to Metabolism

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