Monday, February 06, 2017

2017-02-07 WOD

These are pictures from when we did "Murph" last Memorial Day, May 2016! Remember, this time it's a Murph-sprint! So leave your weight vests at home!


Wonder Woman Cycle Week 8

In honor of "Murph" (sprint)
For time:
...1 Mile Run
...20 Rounds of Cindy
...1 Mile Run
No vest. Plow through this as quickly as possible. Time cap of 40 minutes. Post time.


COMPETITORS

10 Rounds:
...15/10 Calorie Bike/Row
...1 Squat Snatch (80-100%)
Alternate between bike and row each round. Rest as needed, but time is capped at 20 minutes! Post heaviest load.


In honor of "Murph" (sprint)
For time:
...1 Mile Run
...20 Rounds of Cindy
...1 Mile Run
No vest. Plow through this as quickly as possible. Post time.


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8 bar facing burpees
...10 Unbroken Thrusters (50% 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 first part and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the rack.


Back Squat
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

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