Monday, January 30, 2017

2017-01-31 WOD

Etta Candy is Diana's (Wonder Woman) best and first real friend in Man's World.


Wonder Woman Cycle Week 7

For Time:
...45 Chest to Bar Pull Ups
EMOM 5 squat jumps to 6", start with squat jumps. Time cap of 5 minutes. Post time.


"Candy" [RX]
For Time:
...400m Run
...25 Push Ups
...400m Run
...50 Air Squats
...400m Run
...25 Push Ups
...400m Run
Post time.


COMPETITORS

For Time:
...45 Chest to Bar Pull Ups (20/14# vest)
EMOM 5 squat jumps to 6", start with squat jumps. Time cap of 5 minutes. Post time.


"Darnell"
Every 2 Minutes for 5 Rounds:
...250m Row
...10 Unbroken Push Jerk (165/115#)
Post total jerk reps.


"Candy" [Comp]
For Time:
...400m Run
...25 Push Ups
...400m Run
...25 Air Squats
...450m Median Run
...25 Push Ups
...450m Median Run
...25 Air Squats
...800m Run
*Wear a 20/14# vest. Take it off for the final 800m run.


Muscle Up Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie AAB SPRINT
...5 unbroken ring muscle ups.
Post total muscle up 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).


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

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