Monday, February 20, 2017

2017-02-21 WOD

The one thing Lex Luthor was REALLY good at, was exposing Superman's weakness: kryptonite! With all of the different movements in Luthor's metcon tomorrow, he might expose a weakness in you...


Superman Cycle Week 1

"Luthor" [RX]
9-6-3 reps of:
...Squat Clean (185/125#)
...HSPU
Rest 1 minute, then 15-12-9 reps of:
...Calorie Row
...Jerk (135/95#)
Rest 1 minute, then 21-15-9 reps of:
...Toes to Bar
...Wall Balls (20/14#)
Post time.


COMPETITORS

"Luthor" [Comp]
9-6-3 reps of:
...Squat Clean (205/135#)
...Strict HSPU (-5/-3")
Rest 1 minute, then 15-12-9 reps of:
...Calorie Bike
...Jerk (155/105#)
Rest 1 minute, then 21-15-9 reps of:
...Toes to Bar
...Wall Balls (30/20#)
Post time.


"Lana"
...50 Burpee Box Jump Overs (24/20")
*EMOM 10 Kettlebell Swings (53/35#)


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8/6 Calorie Row SPRINT
...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 calories 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.


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

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