Monday, December 26, 2016

2016-12-27 WOD

This workout will leave you feeling like you've been through one!


Wonder Woman Cycle Week 2

"Tornado" [RX]
5 RFT:
...25 Calorie Row
...20 Abmat Sit-ups
...15 Overhead Squats (95/65#)
...10 Push Press (95/65#)
...5 Snatch (95/65#)
Time Cap of 30 Minutes. Post time.


COMPETITORS

"Tornado" [Comp]
5 RFT:
...25 Calorie Bike
...20 GHD Sit-ups
...15 Overhead Squats (115/75#)
...10 HSPU
...5 D-Ball OTS Cleans (100/70#)
Time Cap of 30 Minutes.


AMRAP in 5 Minutes:
...Squat jumps to 12" with a 20/14# weighted vest.
Post reps.


"Lion-Mane"
5 RFT:
...9 Push Press (115/75#)
...3 Bar Muscle Ups
Post time.


"Hercules"
For Time:
...300' Kettlebell Walking Lunge (53/35#)
Post time.


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

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