Wednesday 9/26/18

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Strength Cycle: Cycle 1 – Week 4 of 5

Strength/Skill
E3M12M
4 Back Squat @ 87.5% of 1RM
*Stick to the percentages if you know them. If not, find a weight that makes the last set difficult
+
10 Heavy Band Good Mornings

WOD
AMRAP 16
15 Wallballs – L: 20/10; S: 30/20
10 Situps
2 Wall Walks (S: 40′ HS Walk)
*Shoulders & midlines are tested here, so you’ll want to be careful about falling off the wall as the rounds accumulate. If you’re wanting to work on Handstand progressions, you might want to consider walking to the wall in 2′, 4′, or 6′ sections. Find a number of reps that takes you around 30sec and then move on.

Cooldown
Bretzel

Daily Reading
1. Should You Supplement With Glutamine?
2. Valuing Ourselves Beyond the Physical Aspect

Recent WODs

Wednesday 9/26/18

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Strength Cycle: Cycle 1 – Week 4 of 5 Strength/Skill E3M12M 4 Back Squat @ 87.5% of 1RM *Stick to the percentages if you know them. If not, find a…

Tuesday 9/25/18

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Strength Cycle: Cycle 1 – Week 4 of 5 Strength/Skill E3M12M 3 Deadlift – AHAP *Shoot for 90% of whatever you hit last week + 10 Single-Leg KB RDL b/t…

Monday 9/24/18

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Strength Cycle: Cycle 1 – Week 4 of 5 Strength/Skill E3M15M 5 Front Squat @ 60-65% of 1RM Back Squat (or 77.5% of your 1RM Front Squat if you know…

Unloaded 9/23/18

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Unloaded 2 Rounds OTM for 5min L: 12/9 Cal Row or 10/7 Cal Bike S: 18/12 Cal Row or 15/10 Cal Bike immediately into: OTM for 5min 10 2-DB Deadlifts…

The Weekend WODs

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Saturday Teams of 2 AMRAP 35 Run 400m (200m each) or Row 500/400m or Bike 1000/800m200 L: 100; S: 200 Double Unders Run 400m or Row/Bike L: 100; S: 175…

Friday 9/21/18

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Strength Cycle: Cycle 1 – Week 3 of 5 Strength/Skill E2M4M 3 Pause Power Position Snatch @ 40-60% 1RM (L: Power; S: Squat) *Drive up to the power position, pause,…

Unloaded 9/20/18

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Unloaded OTM for 10min 10 2-DB Thrusters – L: 20/10; S: 25/15 + Max Double Unders in remaining time *Shoot for a number of double unders that you can maintain…

Thursday 9/20/18

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Strength Cycle: Cycle 1 – Week 3 of 5 Strength/Skill E2M4M 10 Strict Press -then: E3M12M 3 Strict Press – AHAP *Add weight from last week’s 10 Strict Press, then…