Thursday, December 22, 2016

2016-12-23 WOD


Remember this one? This was the first year we saw the new Open standard for HSPU! Couple of tips for the HSPU, don't forget to start at the TOP, and reach your heels up (by pulling your toes towards your shins), and bring your feet together so your heels get higher! Practice those now, so that when we do setup that tape line for the Open, you'll have an easy time clearing that line!


Wonder Woman Cycle Week 1

"CrossFit Open WOD 15.4"
AMRAP in 8 minutes of:
...3-6-9-12-15-18-etc HSPU
...3-3-3-6-6-6-9-9-9-etc Clean (185/125#)
Take a tie break time after every 3 rounds. Post rounds/reps.


For Time:
...150 Air Squats
Post time.


COMPETITORS

"CrossFit Open WOD 15.4"
AMRAP in 8 minutes of:
...3-6-9-12-15-18-etc HSPU
...3-3-3-6-6-6-9-9-9-etc Clean (185/125#)
Take a tie break time after every 3 rounds. Post rounds/reps.


T&G Push Jerk
...Build to a heavy set of 5.
Post load.


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie Row SPRINT
...10 Unbroken Thrusters (50% 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.


For Time:
...150 Air Squats (20/14# Vest)
Post time.


CrossOver Symmetry:
...Iron Scap series.


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

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