Tuesday, January 24, 2017

2017-01-25 WOD

Dr Psycho is a telepathic super-villain with mind control powers who acts as an enemy to Wonder Woman. Don't let his workout play mind games on you. Focus and try to go unbroken!


Wonder Woman Cycle Week 6

"Psycho" [RX]
3 Rounds:
...48 Double Unders
...24 Wall Balls (20/14#)
...12 Calorie Row
...6 Strict Ring Dips
...3 Overhead Squats (135/85#)
Time cap of 16 minutes. Post time.


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


COMPETITORS

"Psycho" [Comp]
3 Rounds:
...48 Double Unders
...24 Wall Balls (20/14#)
...12 Calorie Row
...6 Bar Muscle Ups
...3 Overhead Squats (185/125#)
Post time.


"Deimos"
For Time:
...21 Deadlifts (185/125#)
...9 Clean and Jerk (185/125#)
...15 Deadlifts (185/125#)
...6 Clean and Jerk (185/125#)
...9 Deadlifts (185/125#)
...3 Clean and Jerk (185/125#)
Post time.


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpee
...10 Unbroken Thrusters (50% 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 burpees 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.


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

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