Wednesday, January 11, 2017

2017-01-12 WOD

There is an "Odin" in the DC Universe, but he's not nearly as important or bad-ass as the Odin in Marvel's Universe (and the Marvel movies). So even though this is the Wonder Woman Cycle, I'm using a sweet picture from Marvel of Thor getting his butt handed to him by his dad. I think that's an accurate depiction of how you'll feel after the workout named after him.


Wonder Woman Cycle Week 4

"Odin" [RX]
10 Rounds:
...15 Double Unders
...5 Deadlifts (135/95#)
...10 Air Squats
...3 Power Clean (135/95#)
...5 Push Ups
...1 Squat Snatch (135/95#)
Time Cap of 30 Minutes.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) and that you do these WODs on Saturday:

"Odin" [Comp]
10 Rounds:
...21 Double Unders
...5 Deadlifts (185/125#)
...15 Air Squats
...3 Power Clean (185/125#)
...9 Push Ups
...1 Squat Snatch (185/125#)
Time Cap of 30 Minutes


"Nuclear"
3 Rounds:
...15 Kettlebell Swings (2x 53/35#)
...100' Farmer Carry Lunge (2x 53/35#)
Post time.


4 Rounds:
...450m Median Run (60/40#)
...Rest 1 minute
For time.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie Row SPRINT
...10 unbroken HSPU
*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).


Barbell Row
...3x6 build to a daily max
...2x6 (80% of daily max)
Post heaviest load.

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