Monday, January 23, 2017

2017-01-24 WOD

Yesterday, we had a good wizard. This time, we have an evil sorcerer! 6 rounds... that's pretty evil...


Wonder Woman Cycle Week 6

"Faust" [RX]
6 Rounds:
...30 Seconds Lateral Burpees
...Rest 30 Seconds
...30 Seconds Snatches (95/65#)
...Rest 30 Seconds
...30 Seconds Thrusters (95/65#)
...Rest 30 Seconds
Post total reps.


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


COMPETITORS

"Faust" [Comp]
6 Rounds:
...30 Seconds Lateral Burpees
...Rest 30 Seconds
...30 Seconds Snatches (115/75#)
...Rest 30 Seconds
...30 Seconds Thrusters (115/75#)
...Rest 30 Seconds
Post total reps.


"Athena"
AMRAP for 12 Minutes:
...25' Overhead Walking Lunge (95/65#)
...20 Lateral Hops (over bar)
...25' Overhead Walking Lunge (95/65#)
...15 Push Press (95/65#)
Post rounds/reps.


For Time:
...1 Mile Run (20/14# Vest)


Clean Cycling Progression
...Build to a daily max power clean
Then,
Every 90 Seconds for 3 Rounds:
...8/6 Calorie Row SPRINT
...10 Unbroken T&G Power Clean (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 rack.


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

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