Friday 3/22/19

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Strength Cycle: Open Cycle – Week 5

WOD
33, 27, 21, 15, 9
Thrusters – L: 65/45; Spl: 75/55; S: 95/65
L: Jumping Pullups; Spl: Pullups; S: C2B
*Cap = 20min

Strength/Skill
If time allows…

E3M15M
12, 10, 8, 6, 4 – Deadlift
*Control the weight, tapping the ground as if you’re in a *library*. Quiet. Try to hit the same weight as last week (but for more reps this week)

Recent WODs

Friday 3/22/19

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Strength Cycle: Open Cycle – Week 5 WOD 33, 27, 21, 15, 9 Thrusters – L: 65/45; Spl: 75/55; S: 95/65 L: Jumping Pullups; Spl: Pullups; S: C2B *Cap =…

Unloaded 3/21/19

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Unloaded E3M15M L: 15/12; Spl/S: 20/15 Cal Bike or Row or Run 200m 15 L: Ring Rows; Spl: 8; S: 15 Pullups 15 Wallballs -rest 3min, then: E3M15M Row 250/200m…

Thursday 3/21/19

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Strength Cycle: Open Cycle – Week 5 Strength/Skill E3M12M 3 Split Jerk *Set 1 Moderate, Sets 2 & 3 Heavy, Set 4 Moderate. + 2 Sets of L: Max Hang…

Wednesday 3/20/19

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Strength Cycle: Open Cycle – Week 5 Strength/Skill OTM for 10min 1 Clean and Jerk @ 80% *Squat or Power, your call. If you squatted yesterday, then probably Power these…

Tuesday 3/19/19

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Strength Cycle: Open Cycle – Week 5 Strength/Skill E3M15M 2 Front Squat – AHAP *AHAP = As Heavy As Possible. + 20 Banded Glute Bridge or Frog Glute Bridge or…

Monday 3/18/19

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Strength Cycle: Open Cycle – Week 5 Strength/Skill L: OTM for 14min: 1 Power Snatch – AHAP Spl/S: E2M14M: 1 Squat Snatch @ 85-90% *Life, we’re giving you more chances…

Unloaded 3/17/19

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Unloaded AMRAP 12 12/9/12 Cal Bike or Row or Run 200m 12 Pushups; Spl/S: Ring Pushups 24 Double Unders -rest 3min, then: AMRAP 9 9 1-KB SDLHP – L: 35/24;…

The Weekend WODs

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Saturday Teams of 2 2 Rounds 50/35 Cal Bike or 60/40 Cal Row or Run1200m (600m each) L: 30; Spl: 40; S: 50 Pullups -then, immediately into: 2 Rounds 50…