Sunday, January 08, 2017

2017-01-09 WOD



Wonder Woman Cycle Week 4

Even though the Open has traditionally been more of a test of metabolic conditioning (aka, your "engine"), we still might see some some more technical movements (such as 15.1a or the ascending squat cleans in 16.2), so we don't want to lose any strength/skill by focusing just on metcons. Hit something heavy, not a PR, then during the metcon, hold onto that barbell as long as possible!! It should burn!!


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


"Fury" [RX]
For time:
...9 Snatches (95/65#)
...15 Overhead Squats (95/65#)
...21 Thrusters (95/65#)
...15 Overhead Squats (95/65#)
...9 Snatches (95/65#)
Post time.


COMPETITORS

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


"Fury" [Comp]
For time:
...9 Snatches (115/75#)
...15 Overhead Squats (115/75#)
...21 Thrusters (115/75#)
...15 Overhead Squats (115/75#)
...9 Snatches (115/75#)
Post time.


"Poison"
3 Rounds:
...21 Calorie Bike
...15 Wall Balls (30/20#)
...9 Push Jerks (155/105#)
...Rest 1 minute
Post time.


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


CrossOver Symmetry:
...Iron Scap series.

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