Sunday, December 18, 2016

2016-12-19 WOD

Donna Troy. Her history has been rewritten in the DC Universe many times. She was originally "Wonder Girl" and was a bit of a sidekick to Diana. At some point, when Diana Prince took a hiatus from being Wonder Woman, Donna Troy took over the role in her absence.


Wonder Woman Cycle Week 1

Back Squat
...3x3, build to a daily max
...2x3 (80% of DM)
Post heaviest load.


"Troy" [RX]
For time:
...500m Row
...40 Wall Balls (20/14#)
...30 Power Snatch (95/65#)
...20 Overhead Squats (95/65#)
...10 D-ball Over Shoulder (100/70#)
Post time.


COMPETITORS

Back Squat
...3x3, build to a daily max
...2x3 (80% of DM)
Post heaviest load.


"Troy" [Comp]
For time:
...500m Row
...40 Wall Balls (30/20#)
...30 Power Snatch (115/75#)
...20 Overhead Squats (115/75#)
...10 D-ball Over Shoulder (150/100#)
Post time.


"Eros"
5 RFT of:
...1km Assault Bike
...10 SDHP (95/65#)
...Rest 1 minute
Post time.


Kipping C2B Cycling Progression
Every 90 Seconds for 3 rounds:
...8 Burpees to 6"
...10 unbroken C2B pull ups
Post total C2BPU reps. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round).


NOT for time:
...5x7 Glute Hamstring Raises

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