Monday, January 02, 2017

2017-01-03 WOD

Torcha and Inventa worked together in a plot to take over Paradise Island from the Amazons. Try to tackle them both if you can!


Wonder Woman Cycle Week 3

Front Squat
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.


"Torcha" [RX]
For Time:
...50 Air Squats
...25 Pull Ups
...5 Squat Cleans (185/125#)
...30 Air Squats
...15 Pull Ups
...3 Squat Cleans (185/125#)
...20 Air Squats
...5 Pull Ups
...1 Squat Cleans (185/125#)
Post time.


COMPETITORS

Front Squat
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.


"Torcha" [Comp]
For Time:
...50 Air Squats
...5 Strict Ring Muscle Ups
...5 Squat Cleans (255/165#)
...30 Air Squats
...3 Strict Ring Muscle Ups
...3 Squat Cleans (255/165#)
...10 Air Squats
...1 Strict Ring Muscle Ups
...1 Squat Cleans (255/165#)
Post time.


"Inventa"
For time:
...21 Box Jumps (24/20")
...21 Strict Press (95/65#)
...15 Box Jumps (24/20")
...15 Push Press (135/95#)
...9 Box Jumps (24/20")
...9 Push Jerk (185/125#)
...3 Box Jumps (24/20")
...3 Split Jerk (225/185#)
*200m run every time you drop the barbell mid-set.
Post time.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8/6 calorie AAB SPRINT
...10 unbroken C2B pull ups
*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).


CrossOver Symmetry:
...Iron Scap series.

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