Wednesday, December 28, 2016

2016-12-28 WOD



Wonder Woman Cycle Week 2

"Jonny Double" [RX]
Every 2 Minutes for 5 Rounds:
...200m Run
...40 Double Unders
Then,
...6 minutes to establish a 2RM Front squat.
*Post total double unders and heaviest load.


Barbell Row
...3x6 build to a daily max
...2x6 (80% of daily max)
Post heaviest load.


COMPETITORS


"Etrigan"
AMRAP in 8 minutes
...8 Burpees to 12"
...4 Muscle Ups
...2 Squat Cleans & Jerks (225/155#)
Post rounds/reps.


"Jonny Double" [Comp]
Every 2 Minutes for 5 Rounds:
...100m Sled Sprint (55/35#)
...40 Unbroken Double Unders
Then,
...6 minutes to establish a 2RM front squat.
*Score is total double unders (max score = 200 reps) and heaviest load. Time cap of 6 minutes for front squat.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie AAB SPRINT
...10 unbroken HSPU
*Post 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).


For Time:
6 Rounds:
...250m Row
...Rest 30 seconds
*SPRINT!!


Barbell Row
...3x6 build to a daily max
...2x6 (80% of daily max)
Post heaviest load.

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