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Extra Credit 3.16.20

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Monday 3.16.20

WOD: “Nancy”

Extra Credit: single Leg Hinging Strength Progression

Within 20 minutes

3-4 sets (extra set on weaker leg) x 3-4 reps of Single Leg Deadlifts at 100-110% of 5RM

*This is our new Hinging Strength Cycle . This will be our sixth week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes. 

Tuesday 3.17.20

WOD: “Switching Gears

Extra Credit:  

Front Rack Step Up Strength Progression:

Within 20 minutes:

Find a new 5RM Front Rack Step Up

*This is our new Squat Strength Cycle . This will be our eighth week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes. 

Wednesday 3.18.20

WOD: “E. Honda”

Extra Credit: Assault Bike Conditioning 

Every 2 minutes for 10 minutes (5 sets)

Peak Wattage Rogue Echo Bike Conditioning

10-15 seconds of work (1000-1500 peak wattage)

15-20 seconds of work (500-1000 peak wattage)

*The goal here is to improve our peak wattage conditioning on the Rogue Echo Bike (NOT the Assault Bike). Our peak wattage will determine how much work to rest ratio we will have. If you are able to hit (and hopefully keep) a peak wattage of 1000W or above, then you will work between 10-15 seconds (essentially a 10-15 second sprint). If we have a peak wattage below 1000W, then we will work between 15-20 seconds (close to a sprint but not entirely; more like ~90% effort). The higher the wattage, the less time spent working. Vice versa, the lower the wattage, the longer the work. Record wattage and time spent in the working phase for every round.

Thursday 3.19.20 

WOD: “Generation Iron”

Rest Day / Active Recovery

Friday 3.20.20
WOD: “A Day’s Worth“

Extra Credit: RMU Skill Practice

Spend 15 minutes practicing Ring Muscle-Ups

*This is an open ended 15 minute skill practice session. Work on the weakest part of the movement. That could be the dip, the initial pull, the transition, or even stringing a couple of reps together. Customize these 15 minutes to your needs to better your ring muscle-up. Record what you worked on and any pertinent notes. 

Saturday 3.21.20
WOD: “No Handlebars”

Extra Credit: Conditioning 

8 Min AMRAP:

15 KBS F(44/26) P(53/35) S(62/44)

50 Double Unders

*This will be a sprint style WOD. 4-5 rounds will be your goal to hit within the time domain. Since this is a short WOD, go as hard and as fast as possible especially since this is only a couplet. Record weight used and any pertinent notes.