Monday, January 16, 2017

2017-01-17 WOD

Here's Rod in the classic CrossFit recovery position after some sled work! Might we see some more victims from tomorrow's sleds?


Wonder Woman Cycle Week 5

"Ajax" [RX]
9-15-21-27 reps for time of:
...Abmat Situp
...Push Press (95/65#)
Time cap of 10 minutes. Post time.


"Tigra" [RX]
4 Rounds:
...50' Rope Sled Pull (80/60#)
...200m Sprint
*Post slowest round to WT. Rest as needed, but time is capped at 20 minutes!


COMPETITORS

"Ajax" [Comp]
9-15-21-27 reps for time of:
...GHD Sit Up
...HSPU
Post time.


"Katar"
12-10-8 reps for time of:
...Bar Muscle Up
...Kettlebell Snatch (70/53#) - Switch hands halfway each round
Post time.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8/6 calorie Row SPRINT
...10 unbroken C2B pull 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).


"Tigra" [Comp]
5 Rounds:
...50' Rope Sled Pull (80/60#)
...100m Sled Drag (80/60#)
*Post slowest round in WT. Rest as needed, but time is capped at 20 minutes!


Overhead Squat
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

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