Wednesday 11/14/18

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Strength Cycle: Cycle 2 – Week 4 of 5

Strength/Skill
In 7min:
Work up to Heavy Single Back Squat around 90%
-then:
E2M10M
3 Back Squat @ 87.5% of 1RM or of above
*Little heavier than last week. Only two weeks to go in the cycle, so grit thru these!

WOD
3 Rounds
Run 400m or Row 500/400m or Bike 1000/800m
40 AKBS – L: 35/26; Spl: 53/35; S: 70/53
30 Goblet Squat; S: 30 1-Arm KB OHS (15l/15r)
Rest 90sec
*Cap = 16min. Today’s interval work is meant to be heavy and awkward, so speed might not be possible throughout, which means a full round may take you 4min. Go longer than that and you’ll hit the cap.

Cooldown
Puppy Dog

Daily Reading
1. How Working with a Health Coach Can Help You Fight Chronic Disease
2. 7 Reasons You’re Not Losing Fat Even Though You’re Fasting

Recent WODs

Wednesday 11/14/18

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Strength Cycle: Cycle 2 – Week 4 of 5 Strength/Skill In 7min: Work up to Heavy Single Back Squat around 90% -then: E2M10M 3 Back Squat @ 87.5% of 1RM…

Tuesday 11/13/18

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Strength Cycle: Cycle 2 – Week 4 of 5 Strength/Skill 21, 15, 9 Cal Bike/Row Hand-on-Plate Pushups (S: Ring Dips) Deadlift – L: 165/105; Spl: 225/145; S: 275/185 *Cap =…

Monday 11/12/18

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The Weekend WODs

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Thursday 11/8/18

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