Monday, December 19, 2016

2016-12-20 WOD


Dave Castro with a serious upscale on the original "Annie"... Keep in mind, our "GHDannie" below is NOT the same rep scheme.


Wonder Woman Cycle Week 1

"Annie"
50-40-30-20-10 reps for time:
...Double Unders
...Abmat Sit Ups
Post time.


Deadlift
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.


COMPETITORS

In Honor of "Ryan"
5 RFT:
...7 muscle ups
...21 burpees to 12" target (it's a Hero WOD, so do it right)
Post time.


"GHDannie"
50-40-30-20-10 reps for time:
...Double Under
...1/2 Reps GHD Sit Up
Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 90 seconds for 3 rounds:
...8/6 cal Bike SPRINT
...10 Unbroken T&G Power Snatch (60% of daily max)
*Post heaviest load and total reps completed. 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). No resting in the overhead position or the rack.


Squat Clean:
...Build up to a heavy T&G triple.
Post load.


Deadlift
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

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