Lets see if you’re laughing like this after the wod today ;)
NEW CYCLE BEGINS TODAY!
This is a mixed cycle and will be focused on balancing out strength, conditioning, and skills. On Mondays and Fridays during the odd weeks of the cycle we will be doing a 1RM strength movement and on the other day a strength set of that movement. On Monday and Fridays of the even weeks we will be doing max set of gymnastics or a conditioning test and skill work on gymnastics. Tuesdays and Thursdays will be conditioning pieces and Wednesdays we will focus on olympic lifts. This is a great cycle to get some numbers together and see where your strengths and weaknesses lie and where to put the work in next year!!!
Strength: Take 17 min to build to a 1 rep max Back Squat
LeanFit: Pick your poison- choose either 2k row, ski, 100/75 cal bike, or 1 mile run
— We’ll be keeping the weekly theme guessing going for this cycle. You must guess on our facebook or instagram page, but get up to 3 guesses per week—
“Body Bag”
4 RFT (12 min cap) with cash out
9 Deadlift (275/185)
6 Ring Muscle Ups
30 Double Unders
— 400 m run cash out—
FrameWork: Scale Deadlift to 225/155 or less, sub hardest pulling motion plus pushup for Ring Muscle Ups, 2:1 singles for doubles
LeanFit: 9 Heavy KB swings, 6 plate burpees to Overhead (35/25), 60 singles, 400m run or row cashout.
