WODs & News
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Weekly Movement Forecast
M- Clean & Jerk Test Day / Burpees + Thrusters
T- Programmed Warm-Up Progression + AMRAP of T2B/Bike/Box Jumps
W- Accessory/Maintenance work (Hip extensions/Death March/C.O.S
TH- Distance Rowing + "Strict Cindy"
F- Deadlift 3RM Test Day + Deadlifts/Double Under's/Ski
CLEAN + JERK
-Max out day! We have closed out our clean + Jerk cycle and are now attempting to see if we can get some PRs! Follow the % lifts suggested, if you can hit all of those successfully then you will be in a great position to attack a PR attempt. Have confidence in yourself and the work you’ve put in this cycle, mentality is everything.
-As we move into the new year you will start to see some more days having accessory pieces. Some quick, some longer, but all for the purpose of keeping us healthy. As athletes, we do a lot of barbell, gymnastics, etc. All these things are great, but do take a toll on the body from time to time. Don’t skip these days because they’re not pretty looking! They are essential to health and overall development + longevity.
-We will also have some running this Wednesday, it’s supposed to be close to 50 and we will take full advantage! Sending in early reminder so you can dress accordingly
“I just felt like running” - Forrest Gump
-Awesome job by all through our deficit deadlift cycle. We have close that out, and are going to move ahead and test out a 3RM for the conventional deadlift. This test will have no deficit! Make sure to build by feel and do not push past what your body is allowing you to do safely.