Wednesday, January 04, 2017

2017-01-05 WOD



Wonder Woman Cycle Week 3

In Honor of "Holleyman"
30 Rounds:
...5 Wall Balls (20/14#)
...3 HSPU
...1 Power Clean (225/155#)
Time cap of 35 minutes.


COMPETITORS

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


In Honor of "Holleyman"
30 Rounds:
...5 Wall Balls (20/14#)
...3 HSPU
...1 Power Clean (225/155#)
Time cap of 35 minutes.


Clean Cycling Progression
...Build to a daily max power clean
Then,
Every 90 Seconds for 3 Rounds:
...8/6 Calorie Bike SPRINT
...10 Unbroken T&G Power Clean (60% 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 calories 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.


For Time:
...200 Double Unders
*Subtract 10 reps every time you break.


Bench Press
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

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