Tuesday, January 31, 2017

2017-02-01 WOD

Wonder Woman Cycle Week 7

21-15-9 reps for time of: [RX]
...Deadlift (165/115#)
...Overhead Squat (95/65#)
Only one barbell allowed. Guys can only use one set of 25# plates and one set of 35# plates. Girls may only use one set of 15# plates and one set of 25# plates. You must switch your own weights and clips must be on the OUTSIDE at all times! Post time.


Clean Cycling Progression
...Build to a daily max power clean
Then,
Every 90 Seconds for 3 Rounds:
...8 Bar Facing Burpees
...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 rack.


COMPETITORS

21-15-9 reps for time of: [Comp]
...Deadlift (225/155#)
...Overhead Squat (135/85#)
Only one barbell allowed. You must switch your own weights and clips must be on the OUTSIDE at all times! Post time.


"De Stroyer"
9-15-21-15-9 reps for time of:
...Calorie Row
...In-Place Front Rack Lunge (115/75#)
Post time.


Clean Cycling Progression
...Build to a daily max power clean
Then,
Every 90 Seconds for 3 Rounds:
...8 Bar Facing Burpees
...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 rack.


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

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