Tuesday, February 07, 2017

2017-02-08 WOD

There have been many different drawings of Hades, Greek god of the underworld, in the Wonder Woman comics, from an obese slob (like Jabba the Hutt), to the most recent comics as a little boy who looks like he has melting candles on his head. The depiction above is from the animated DC Universe. Regardless, a workout named after Hades is definitely going to burn!


Wonder Woman Cycle Week 8

"Hades" [RX]
For Time:
...500/450m Row
...400m Run
...30 Wall Balls (20/14#)
...20/15 Calorie Bike
...10 D-Ball Cleans (100/70#)
Post time.


3 rounds of:
...10 DB Bench
...10 DB Plank Rows (per side)
...10 DB Sit Ups
...10 Palov Press (per side)
You choose the weight for each movement.


COMPETITORS

Every 3 minutes for 5 rounds:
...300m SkiErg
...Max Effort Bench Press (155/105#)
Post total bench press reps.


"Hades" [Comp]
For Time:
...500/450m Row
...400m Run
...30 Pistols (20/14#)
...20/15 Calorie Bike
...10 D-Ball Cleans (150/100#)
Post time.


3 rounds of:
...10 DB Bench
...10 DB Plank Rows (per side)
...10 DB Sit Ups
...10 Palov Press (per side)
You choose the weight for each movement.


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

No comments:

Post a Comment