Congrats to Coach Weston for winning the Lonestar Comp this past weekend! BWCF will have a new crossover symmetry setup thanks to the prize pack ;)
Welcome to the Explosive Power and Muscular Endurance cycle for 2020. This will be a 6 week cycle focused on creating fast twitch muscle response time and muscular endurance (longer wods with heavier loading). Let’s all get 2020 started off right and kick ass these next 6 weeks!!!
Conditioning: 21 min to work with a partner or work/run 1:1 ratio (you will not be resting). If with a partner, one person is always running and one person is always doing max reps of the movement. You may not move to the next movement until both people have run and completed the movements below. All runs are 400m.
-Back Rack plate Step Ups (115/85) step to (3/2) 45# stacked bumper plates
-Thruster (115/85)
-Toes to Bar
-Power Snatch (115/85)
-If there is still time remaining, use remaining time to complete max synchro burpees. Keep track of total reps with your partner.
LF Conditioning: Sub barbell with lighter dumbbells. Scale toes to bar to either leg raises, v-ups, or medball situps
“Preview”
For Time-6 Min Cap
25 Deadlift (255/175)
15 Bar Facing Burpees
10 Shoulder to Overhead (185/125)
*you must strip your bar of weight.
FrameWork: RWAN (the stimulus should be slightly heavier than your average/normal working weight. I.e. 2-4 sets on deadlift and 1-3 sets on S2OH.)
LeanFit: 40 Cal Bike or Ski, 15 burpees (over erg if you row), 5 DB manmakers (light to moderate weight)
