2 Rounds:
200m Run
10 Air Squats
10 Lunges
10 Push Ups
10 Light Dumbbell Press
10 Goblet Squats
20sec Couch stretch
20sec Calf Stretch
1 x 3 Strength Cycle week 2/4

Score Type:: Total Weight

Front Squat:
5 x 50%
5 x 60%
3 x 70%
3 x 80%
3+ x 90%

*If you achieved 10reps @ 85%, 7 reps @ 90%, and 3 reps @ 95%, your percentages are based off 93% of your ORIGINAL 1RM. Multiply original 1RM by 0.93 to find working weight. Last set is a minimum of 3 reps, aiming for 7.

*If you were not able to achieve 10, 7, 3, your percentages are based off of 90% of your ORIGINAL 1RM. Multiply your 1RM by 0.9 to find the weight you'll be working with. Last set is a minimum of 3 reps, aiming for 7.

*If you achieve 7 reps @ 90%, add 5# to your 1RM for next weeks cycle.
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7/16/2019 - WOD

Score Type:: Total Time

In a 3:00 window x 5rounds (15min):
12 Dumbbell Lunges (40/25)
8 Dumbbell Push Press
4 Box Jump Overs (24"/20")

*Score is total working time
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Comments

Alex Knight 4 months, 3 weeks ago / Reply

Strength Cycle week 2/4: 145 lbs

Kenny Mcrostie

Kenny Mcrostie 4 months, 3 weeks ago / Reply

7/16/2019 - WOD: 0:49
Notes: :49 :37, :37, :39 :38

Kenny Mcrostie

Kenny Mcrostie 4 months, 3 weeks ago / Reply

Strength Cycle week 2/4: 270 lbs
Notes: 270 x 4

Danny Beltran

Danny Beltran 4 months, 3 weeks ago / Reply

7/16/2019 - WOD: 6:00
Notes: Limited on Time, worked thru the rounds without a break in between was able to complete 3 rounds. 40# dumbbells Step ups over box

Danny Beltran

Danny Beltran 4 months, 3 weeks ago / Reply

Strength Cycle week 2/4: 290 lbs
Notes: 50% 160x5 60% 190x5 70% 225x3 80% 255x3 90% 290x3+2

Eunice De Moraes

Eunice De Moraes 4 months, 3 weeks ago / Reply

Strength Cycle week 2/4: 90 lbs

Rachel Healy 4 months, 3 weeks ago / Reply

Strength Cycle week 2/4: 105 lbs

Justin Croom

Justin Croom 4 months, 3 weeks ago / Reply

7/16/2019 - WOD: 3:49

Eunice De Moraes

Eunice De Moraes 4 months, 3 weeks ago / Reply

7/16/2019 - WOD: 6:37

Rachel Healy 4 months, 3 weeks ago / Reply

7/16/2019 - WOD: 6:09
Notes: 20 lbs dumbbell

Robert Woodell

Robert Woodell 4 months, 3 weeks ago / Reply

7/16/2019 - WOD: 4:30
Notes: 5 rounds

Robert Woodell

Robert Woodell 4 months, 3 weeks ago / Reply

Strength Cycle week 2/4: 240 lbs

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