Thursday, January 12, 2017

2017-01-13 WOD




Wonder Woman Cycle Week 4

CrossFit Open WOD 12.3
AMRAP in 18 min of:
...15 Box Jumps (24/20") -- NO step ups!
...12 S2OH (115/75#)
...9 Toes to Bar
*Masters (55+): 20" Box, 95/55#, step ups are allowed.
Post rounds/reps.


C&J Ladder:
Every 90 seconds until failure:
...1 Clean and Jerk
*Start at 75% of 1RM and add 10# each round.


COMPETITORS

CrossFit Open WOD 12.3
AMRAP in 18 min of:
...15 Box Jumps (24/20") -- NO step ups!
...12 S2OH (115/75#)
...9 Toes to Bar
*Masters (55+): 20" Box, 95/55#, step ups are allowed.
Post rounds/reps.


C&J Ladder:
Every 90 seconds until failure:
...1 Clean & Jerk
*Start at 75% of 1RM and add 10# each round.


"Charon"
For Time:
...100 Slam Balls (30/20#)
*E2MOM 10 Wall Balls (30/20#)


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie AAB SPRINT
...10 Unbroken Thrusters (50% 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.


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

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