Thursday, February 09, 2017

2017-02-10 WOD

Professor Menace created a robotic duplicate of Wonder Woman that he could control with his "brain-impulses"! Double unders and thrusters, 2 skills that have been tested in EVERY CrossFit Open thus far... If you plan on doing the Open this year, make sure when you register that you put "Sigma CrossFit" as your affiliate AND as your team!


Wonder Woman Cycle Week 8

"Menace" [RX]
3 Rounds:
...45 Double Unders
...15 Thrusters (95/65#)
Post time.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 2 Minutes for 3 rounds:
...200m Run
...10 Unbroken T&G Power Snatch (60% 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.


COMPETITORS

"Menace" [Comp]
3 Rounds:
...45 Double Unders
...15 DB Thrusters (2x50/35#)
Post rounds/reps.


"Teekl"
4 rounds of:
...100m Farmer Carry (2x53/35#)
...50m Sled Push (100/80#)
...10 D-Ball Over Shoulder (100/70#)
Post time.


"You wouldn't like me when I'm angry" [Comp]
AMRAP in 20 Minutes:
...Assault Bike for Calories:
Every 2 minutes, 5 Overhead Squats (135/85#), including the start of the WOD. Post total calories.


Snatch Cycling Progression
...Build to a daily max power snatch
Then,
Every 2 Minutes for 3 rounds:
...200m Run
...10 Unbroken T&G Power Snatch (60% 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 hang.


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

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