Wednesday, February 08, 2017

2017-02-09 WOD


For anybody that wants to try the competitors' WODs today, check out this video from the 2009 CrossFit Games!


Wonder Woman Cycle Week 8

Front Squat
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.


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


COMPETITORS

2009 Games Event 7
AMRAP in 8 minutes:
...4 Strict Parallette HSPU (30" width, -4/-1" deficit)
...9 Kettlebell Swings (70/53#)
...12 GHD Sit Ups
Post rounds/reps. Compare to the 2009 CF Games leaderboard! Patrick Burke got 7 rounds + 4 reps back then.


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


PICK ONE (not both):
"Polaris"
7 Rounds:
...5 Chest to Bar
...3 Bar Muscle Ups
...1 Rope Climb
Post time.

-OR-

C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8 Burpee to 6"
...10 unbroken C2B pull ups
Post total pull 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).


Front Squat
...3x1 build to a daily max
...2x1 (80% of daily max)
Post heaviest load.

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