Thursday, December 15, 2016

2016-12-15 WOD

Hippolyta is Diana's mother and was the first and fourth Wonder Woman. Although, I've heard in recent comics, they've made her blonde again...


Wonder Woman Cycle Test Week

"Hippolyta" [RX]
For time:
...27 Lateral Burpees
...27 Deadlifts (135/85#)
...21 Lateral Burpees
...21 Front Squats (135/85#)
...15 Lateral Burpees
...15 Shoulder to Overhead (135/85#)
...9 Lateral Burpees
...9 Thrusters (135/85#)
Time cap of 15 minutes. Post time.
RX+1 = 165/115#


COMPETITORS

RECOVERY DAY:
At a leisurely pace:
...2k Row
...3 mi Bike
...1 mi Run

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) and that you do these WODs on Saturday:


"Hippolyta" [Comp]
For time:
...27 Lateral Burpees
...27 Deadlifts (185/125#)
...21 Lateral Burpees
...21 Front Squats (185/125#)
...15 Lateral Burpees
...15 Shoulder to Overhead (185/125#)
...9 Lateral Burpees
...9 Thrusters (185/125#)
Post time.
RX+1 = 225/145#


"MLA"*
AMRAP in 8 minutes:
1-2-3-4-5-6-etc. reps of:
...Row X00m
...Rope Climb
Post rounds/reps.
*Magic Lasso of Aphrodite

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