Tuesday, January 17, 2017

2017-01-18 WOD

Wonder Woman Cycle Week 5

"Balls" [RX]
AMRAP in 20 Minutes:
...15 Wall Balls (20/14#)
...10 Slam Ball Burpees (20/15#)
...Rest 60 Seconds
Post rounds/reps.


COMPETITORS

"Balls" [Comp]
AMRAP in 20 Minutes:
...15 Wall Balls (20/14#)
...10 Slam Balls (30/20#)
...5 D-Ball to the Shoulder (150/100#)
...Rest 60 Seconds
Post rounds/reps.


Using a Running Clock:
2 Rounds:
...250m C2 Row
...Rest 30 Seconds
3 Rounds:
...500m C2 Row
...Rest 1 minute
2 Rounds:
...250m C2 Row
...Rest 30 seconds
Post total time.


"Seena"
15-12-9 reps for time:
...Alternating Pistols
...Ring Dips
Wear a 20/14# vest. Post time.


For Time:
...1800m Median Run


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

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