Tuesday, January 03, 2017

2017-01-04 WOD

Artemis was another Amazon who defeated Diana in a contest to become Wonder Woman for a short time. She was eventually killed in battle fighting the White Magician in an alternate dimension which gave him extreme power. So during this workout, don't die... like Artemis...


Wonder Woman Cycle Week 3

"Artemis" [RX]
AMRAP in 14 Minutes:
3-6-9-12-etc. reps of:
...Push Up
...Abmat Sit Up
...KB Swing (53/35#)
...Strict Pull Up (any grip allowed)
Post rounds/reps.


"Klarion" [RX]
EMOM for 7 Minutes:
...12 Overhead Lunges (30/20#)
...Max Slam Balls in remaining time (30/20#)*
*Score is total slam balls.


COMPETITORS

"Artemis" [Comp]
AMRAP in 14 Minutes:
3-6-9-12-etc. reps of:
...Push Up
...GHD Sit Up
...KB Swing (70/53#)
...Strict Pull Up (any grip allowed)
Post rounds/reps.


"Klarion" [Comp]
EMOM for 7 Minutes:
...6 Pistols
...Max D-Ball over shoulder*
*100/70# = 1 point, 150/100# = 2 points
Score is total points.


"Pratt"
AMRAP in 14 Minutes:
...25' Overhead Walking Lunge (115/75#)
...6 Lateral Burpees
...25' Front Rack Walking Lunge (115/75#)
...3 Bar Muscle Up
Post rounds/reps.


5x400m run
...rest 90 sec between runs


Barbell Row
...3x10 build to a daily max
...2x10 (80% of daily max)
Post heaviest load.

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