Tuesday 7/23/19

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Strength Cycle: Cycle 2 – Week 5 of 7

WOD 1
4 Rounds
8 Push Jerk – L: 95/65; Spl: 135/85; S: 155/105
L: 6 Hand-on-Plate Pushups (3l/3r); Spl: 6 HSPU; S: 12 HSPU
8 Push Jerk
Rest 90sec
*Cap = 15min. Push Jerk weight should be heavy, but unbroken both before and after the Pushups/HSPU. Scale the reps of Pushups/HSPU so you don’t get stuck on the floor/wall, and can get them done in 2 sets.

WOD 2
12, 9, 6
Burpee Pullups; Spl: 1/2 RMU/BMU S: RMU/BMU
Cal Bike/Row/Ski
Power Snatch – L: 75/55; Spl: 95/65; S: 115/75
*Cap = 11min. Here’s an opportunity to work on Pullups/RMU/BMU while fatigued. Scale the reps so you can complete some number of Unbroken reps in 2 sets or less. Cals and Power Snatch shouldn’t be an issue at these reps & weights.

Daily Reading
1. Bones of the Hip & Pelvis
2. Pros and Cons of Oat Milk

Recent WODs

Tuesday 7/23/19

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Strength Cycle: Cycle 2 – Week 5 of 7 WOD 1 4 Rounds 8 Push Jerk – L: 95/65; Spl: 135/85; S: 155/105 L: 6 Hand-on-Plate Pushups (3l/3r); Spl: 6…

Monday 7/22/19

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Strength Cycle: Cycle 2 – Week 5 of 7 Strength/Skill E3M15M 2 Squat Cleans w/ Pause at Catch @ 80% *Life = Power Clean, Front Squat w/ 2sec pause at…

The Weekend WODs

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Saturday Open Gym: 7:30a-9a & 12p-1p Saturday Teams of 2 AMRAP 12 Run 400m (200m each) or Row/Ski 500/400m or Bike 1100/900m 20 Hang Power Cleans – L: 75/55; Spl:…

Friday 7/19/19

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Strength Cycle: Cycle 2 – Week 4 of 7 Strength/Skill E3M12M 6 Sumo Deadlift – AHAP *Screw your feet into the floor so the flat part of your shin is…

Thursday 7/18/19

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Strength Cycle: Cycle 2 – Week 4 of 7 Strength/Skill E2M12M 3 Push Press @ 70-80% *We worked the footwork in the split jerk last week, and now we want…

Wednesday 7/17/19

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Strength Cycle: Cycle 2 – Week 4 of 7 Strength/Skill In 8min: Find a heavy single Back Squat close to 90% -2min transition, then: E3M15M 3 Back Squat @ 85%…

Tuesday 7/16/19

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Strength Cycle: Cycle 2 – Week 4 of 7 WOD 1 11, 9, 7, 5, 3, 1 DB Snatch – L: 30/20; S: 50/35; S: 70/50 Life: Cal Ski or…

Monday 7/15/19

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Strength Cycle: Cycle 2 – Week 4 of 7 Strength/Skill E3M15M Life: 2 Pause Front Squat @ 80+% of 1RM FS Splife/Sport: 2 Pause Overhead Squat @ 80+% of 1RM…