Monday, January 09, 2017

2017-01-10 WOD

A workout named after a super villain who can manipulate time... So does that mean it will feel longer or shorter than 30 minutes?


Wonder Woman Cycle Week 4

"Chronos" [RX]
AMRAP in 30 Minutes:
1-2-3-4-5-6-7-etc. Reps of:
...X00m Run
...X0 Burpees
...X00m Burden Run (20/15#)
...X0 Russian Kettlebell Swings (53/35#)
...X00m Run
...Rest X Minutes
*X = Round #
Post rounds/reps.


COMPETITORS

For Time:
...15 Bar Muscle Ups (20/14# Vest)
Post time.


"Ace"
For Time:
...10 D-Ball over Shoulder (100/70#)
...20 Calorie SkiErg
...30 HSPU
...40 Lateral Hops
...50' Handstand Walk
Post time.


"Chronos" [Comp]
AMRAP in 30 Minutes:
1-2-3-4-5-6-7-etc. Reps of:
...X00m Run
...X0 Burpees
...X00m Sandbag Run (60/40#)
...X0 Russian Kettlebell Swings (70/53#)
...X00m Run
...Rest X Minutes
*X = Round #
Post rounds/reps.


NOT for Time
5x10 reps each:
...Plank Row
...Weighted Sit Up


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

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