Tuesday, January 10, 2017

2017-01-11 WOD



Wonder Woman Cycle Week 4

"Mercury" [RX]
21-15-9 reps for time of:
...Front Squat (135/95#)
...Chest to Bar Pull Ups
Time Cap of 12 minutes. Post time.


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


COMPETITORS

Muscle Up Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie AAB SPRINT
...5 unbroken ring muscle 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).


"Mercury" [Comp]
21-15-9 reps for time of:
...Front Squat (165/115#)
...Chest to Bar Pull Ups
Post time.


"Kung"
4 Rounds:
...16 GHD Sit Ups
...13 Push Ups
...100m Sled Push (100/80#)
...Rest 1 Minute
Post time.


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


"Phobos"
For Time:
...100 SDHP (95/65#)
*EMOM 5 lateral burpees

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