Sunday, February 05, 2017

2017-02-06 WOD

About 1 year ago... The aftermath when a WOD finishes is still the same!


Wonder Woman Cycle Week 8

"Mystic" [RX]
AMRAP in 8 minutes of...
...10 Lateral Burpees
...10 Front Rack Lunge (95/65#)
...10/8 Calorie Row
Then,
...7 min to establish 1RM Hang Clean
Post rounds/reps and load.


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


COMPETITORS

"Playboy"
3 Rounds:
...25' Handstand Walk
...20 Toes to Bar
...25' Handstand Walk
...20 Wall Balls (30/20#)
Post time.


"Mystic" [Comp]
AMRAP in 8 minutes of...
...10 Lateral Over Bar Burpees
...10 Front Rack Lunge (115/75#)
...10/8 Calorie Bike
Then,
...7 min to establish 1RM Hang Clean
Post rounds/reps and load.


NOT for time:
...100 Hip Extensions


Muscle Up Cycling Progression
Every 2 minutes for 3 Rounds:
...200m Run
...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 first part and then immediately do as many quality unbroken reps as possible (up to 10 per round).


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

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