Wednesday, February 01, 2017

2017-02-02 WOD



Wonder Woman Cycle Week 7

"Nifty" [RX]
5 Rounds:
...50 Double Unders
...30 Sit Ups
...10 Burpees to 12"
Time cap of 20 minutes. Post time.


COMPETITORS

"Killer"
...15/10 Calorie Bike
...9 Clean & Jerk (155/105#)
...15/10 Calorie Bike
...6 Clean & Jerk (205/135#)
...15/10 Calorie Bike
...3 Clean & Jerk (255/165#)
...15/10 Calorie Bike
Post time.


"Nifty"
5 Rounds:
...50 Double Unders
...30 Sit Ups
...10 Burpees to 12"
Post time.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 Calorie Ski SPRINT
...10 Unbroken HSPU
Post 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).


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

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