Thursday, February 02, 2017

2017-02-03 WOD

Wonder Woman Cycle Week 7

"Climbing Karen" [RX]
For time:
...150 Wall Ball Shots (20/14#)
1 rope climb (12') anytime you break from wall balls. Resting while holding the ball is considered breaking! Time cap of 12 minutes. Post time.


Barbell Row
...3x6 build to a daily max
...2x6 (80% of daily max)
Post heaviest load."


COMPETITORS

"2014 Games 21-15-9 Complex"
3 rounds with descending reps:
...8-6-4 Deadlifts (155/115#)
...7-5-3 Cleans (155/115#)
...6-4-2 Snatches (155/115#)
...8-6-4 Pull Ups
...7-5-3 Chest to Bar
...6-4-2 Bar Muscle Up
Post time.


"Climbing Karen" [Comp]
For time:
...150 Wall Ball Shots (20/14#)
1 rope climb (15') anytime you break from wall balls. Resting while holding the while ball is considered breaking! Time cap of 12 minutes. Post time.


With a Partner:
...800m Sled Push/Sled Drag (155/110#)*
*Partners can both work at the same time, one pushing the sled, one pulling it.


D-Ball Shoulder Hold:
...Accumulate 2 minutes per side holding a 150/100# D-Ball on your shoulder.


Barbell Row
...3x6 build to a daily max
...2x6 (80% of daily max)
Post heaviest load.

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