Thursday, December 29, 2016

2016-12-30 WOD




Wonder Woman Cycle Week 2

"CrossFit Open WOD 11.1 / 14.1"
AMRAP in 10 Minutes:
...30 Double Unders
...15 Power Snatches (75/55#)
Post rounds/reps.


NOT for Time
5x10 reps each:
...Plank Row
...Weighted Sit Up
Post whatever you want to WODTogether.


COMPETITORS

"CrossFit Open WOD 11.1 / 14.1"
AMRAP in 10 Minutes:
...30 Double Unders
...15 Power Snatches (75/55#)
Post rounds/reps.


"Atomic"
3 Rounds:
...25' Handstand Walk
...15 KB Swings (53/35#)
...25' Handstand Walk
...15 Chest to Bar Pull Ups
Post time.


Every 90 Seconds for 10 Rounds:
...1 Squat Snatch @80-85%
Post heaviest load.


NOT for Time
5x10 reps each:
...Plank Row
...Weighted Sit Up
Post whatever you want to WODTogether.


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

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