Sunday, January 15, 2017

2017-01-16 WOD

Here are some pictures from our 2016 Black Friday Holiday WOD that I forgot to post!


Wonder Woman Cycle Week 5

Agility Ladder Work:
...Spend 10 minutes working on agility ladder drills


Snatch Cycling Progression
...Build to a daily max power snatch (8 min cap)
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpees
...10 Unbroken T&G Power Snatch (60% 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 hang.


COMPETITORS

Agility Ladder Work:
...Spend 10 minutes working on agility ladder drills


Snatch Cycling Progression
...Build to a daily max power snatch (8 min cap)
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpees
...10 Unbroken T&G Power Snatch (60% 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 hang.


"Blockbuster"
For time:
...21 Squat Cleans (135/95#)
...18 Calorie Bike
...15 Squat Cleans (155/105#)
...12 Calorie Bike
...9 Squat Cleans (185/125#)
...6 Calorie Bike
...3 Squat Cleans (225/155#)
Rest 3 minutes
...21 Cal SkiErg
...18 D-Ball cleans (70/50#)
...15 Cal SkiErg
...12 D-Ball cleans (100/70#)
...9 Cal SkiErg
...6 D-Ball cleans (150/100#)
...3 Cal SkiErg
Post total time.


"Agamemnon"
9-15-21-27-21-15-9 reps for time of:
...Row (Calorie)
...Air Squats
...Rest 1 Minute
Post time.


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

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