Wednesday, December 21, 2016

2016-12-22 WOD

Not exactly the most terrifying of villains, but the Count of Conquest (or Lord Conquest) was a son and lieutenant of Ares, the god of war, and battled Wonder Woman as early as Wonder Woman #2, back in 1942!


Wonder Woman Cycle Week 1

"Conquest" [RX]
AMRAP in 30 Minutes:
10-20-30-40-50-etc reps of:
...Calorie Row
...Burpees
...Back Squat (135/95#) from the floor
...Rest [1-2-3-4-5-etc minutes]
SPRINT!!! Post rounds/reps.


COMPETITORS

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:

"Jumps and Jerks"
For Time:
...30 Box Jumps (30/24")
...30 Jerks (155/105#)
Post time.


"Conquest" [Comp]
AMRAP in 30 Minutes:
10-20-30-40-50-etc reps of:
...Calorie Row
...Burpees
...Back Squat (165/115#) from the floor
...Rest [1-2-3-4-5-etc minutes]
SPRINT!!! Post rounds/reps.


Muscle Up Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie Bike SPRINT
...5 unbroken Ring Muscle Ups
*Post total muscle up 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).


NOT for time:
...7x5 Reverse Hyper


Every 2 Minutes for 10 Rounds:
...1 Hang Squat Snatch + 1 Squat Snatch @80-85%
*Drop and reset between reps.


Sumo Deadlift
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.

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