Tuesday, December 20, 2016

2016-12-21 WOD

Nikos Aegeus is a Wonder Woman villain whose history has been rewritten several times, similar to Donna Troy. Regardless, he is still a villain with superpowers and, similar to Wonder Woman, has been armed with weapons/artifacts from Greek gods!


Wonder Woman Cycle Week 1

"Nikos" [RX]
For time:
...21 Thrusters (95/65#)
...21 Pull Ups
...15 Thrusters (115/75#)
...15 Chest to Bar Pull Ups
...9 Thrusters (135/85#)
...9 Bar Muscle Ups
Post time.


Slam Ball/Hollow Hold Tabata Mashup
16 Rounds, working for :20, resting for :10
...Odd: Slam Ball (30/20#)
...Even: Hollow Hold
Post your level of pain to WODTogether. And reps...


COMPETITORS

"Earthworm"
3 RFT:
...100m Sled Sprint (55/35#)
...1 Legless Rope Climb
...100m Sled Sprint (55/35#)
...1 Rope Climb
...Rest 2 minutes
Post time.


"Nikos" [Comp]
For time:
...21 Thrusters (115/75#)
...21 Pull Ups
...15 Thrusters (165/105#)
...15 Chest to Bar Pull Ups
...9 Thrusters (195/125#)
...9 Bar Muscle Ups
Post time.


"Spectre"
4 RFT:
...25' Overhead Walking Lunge (115/75#)
...9 Wall Balls (30/20#)
...25' Overhead Walking Lunge (115/75#)
...12 Toes to Bar
Post time.


Slam Ball/Hollow Hold Tabata Mashup
16 Rounds, working for :20, resting for :10
...Odd: Slam Ball (30/20#)
...Even: Hollow Hold
Post your level of pain to WODTogether. And reps...


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

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