Sunday, January 22, 2017

2017-01-23 WOD

Of course, a workout named after the most famous wizard of all time, from a time of swords and spells, would also have goblet squats in it!


Wonder Woman Cycle Week 6

"Merlin" [RX]
AMRAP in 12 minutes of:
...10 HSPU
...15 Calorie Row
...20 Goblet Squats (53/35#)
Post rounds/reps.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8 burpees
...10 unbroken C2B pull ups
Post total pull up reps. 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 burpees and then immediately do as many quality unbroken reps as possible (up to 10 per round).


COMPETITORS

"Merlin" [Comp]
AMRAP in 12 minutes of:
...10 HSPU (-7/-5")
...15 Calorie Bike
...20 Alternating Pistols
Post rounds/reps.


Death by Double Under
EMOM until Failure
20-40-60-80-100-etc. reps of
...Double Unders
Post rounds/reps.


Every 90 Seconds for 10 Rounds:
...1 Squat Snatch @80-100%
Post heaviest load.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8 burpees to 6"
...10 unbroken C2B pull ups
*Post total pull up reps. 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 burpees and then immediately do as many quality unbroken reps as possible (up to 10 per round).


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

No comments:

Post a Comment