Wednesday, December 28, 2016

2016-12-29 WOD

This workout is named after Nightwing's secret identity, who is also a supporting character to Batman and the Justice League, so he occasionally crosses paths with Wonder Woman as well...


Wonder Woman Cycle Week 2

"Dick" [RX]
21-15-9 reps for time:
...Wall Ball (20/14#)
...Box Step Up (24/20" box, holding the wall ball)
Time Cap of 10 Minutes.


Thruster Cycling Progression
...Build to a daily max thruster from the rack (Time Cap of 8 Minutes)
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpee
...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 burpees 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.


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:

"Dick" [Comp]
21-15-9 reps for time:
...Wall Ball (30/20#)
...Alternating Pistol (30/20#, holding the wall ball)
Post time.


Three Strikes:
...Assault Bike for Max Calories
...Rest 2 minutes after each strike
Strike 1: RPMs drop below 90/80
Strike 2: RPMs drop below 80/70
Strike 3: RPMs drop below 70/60
Post total calories.


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpee
...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 burpees 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.


5 Sets for Max Reps:
...Toes to Bar
...Rest 15 seconds
Post total reps.


CrossOver Symmetry:
...Iron Scap series.


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

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