Thursday 5/23/19

By | WODs | No Comments

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

Recent WODs

Thursday 5/23/19

| WODs | No Comments

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…

Wednesday 5/22/19

| WODs | No Comments

Strength Cycle: Cycle 1 – Week 3 of 7 Strength/Skill E3M12M Min 1) 2 Deadlift – heavier than last week Min 2) 10 Burpees Over Bar Min 3) 36 Double…

Tuesday 5/21/19

| WODs | No Comments

Strength Cycle: Cycle 1 – Week 3 of 7 Strength/Skill E2M8M 3 Pause Power Position Clean @ 40-60% -then: E2M12M 3 Hang Clean @ 70+% *Jerk the last rep. The…

Monday 5/20/19

| WODs | No Comments

Strength Cycle: Cycle 1 – Week 3 of 7 Strength/Skill E3M15M Min 1) 5 Back Squat @ 72.5% Min 2) 8 Banded Pushups – thicker band than last week Min…

Unloaded 5/19/19

| WODs | No Comments

Unloaded Run 400m or Row 500/400m or Bike 1100/900m L: 60; Spl: 90; S: 120 Double Unders Run 400m or Row 500/400m or Bike 1100/900m L: 60; Spl: 90; S:…

The Weekend WODs

| WODs | No Comments

Saturday Open Gym: 7:30a-9a & 12p-3:30p Saturday Teams of 2 AMRAP 10 5 L: 2-DB Thrusters – 25/15; Spl/S: Thrusters – L: 115/75; S: 135/95 10 Hanging Leg Raises; Spl/S:…

Friday 5/17/19

| WODs | No Comments

Strength Cycle: Cycle 1 – Week 2 of 7 Strength/Skill E3M12M Min 1) 4 Front Squat @ 80% Min 2) 8 DB Snatch – L: 35/25; Spl: 50/35; S: 70/50…

Unloaded 5/16/19

| WODs | No Comments

Unloaded E5M25M 12/9 Cal Bike 12 Burpees 12 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35 12/9 Cal Row *Partner with someone and start at opposite ends of this…