Tuesday, February 21, 2017

2017-02-22 WOD

Superman has a Superdog!


Superman Cycle Week 1

"Krypto"
AMRAP in 20 minutes:
1-2-3-4-5-etc. Reps Of:
...X0 Burpee to 6"
...X00m Run
...X0 Double Unders
...X0 Calorie Row/Bike/SkiErg
...1 minutes Rest
Post rounds/reps.


COMPETITORS

"Krypto"
AMRAP in 20 Minutes:
1-2-3-4-5-etc. Reps Of:
...X0 Burpee to 6"
...X00m Run
...X0 Double Unders
...X0 Calorie Row/Bike/SkiErg
...1 minutes Rest
Post rounds/reps.


C2B cycling Progression
Every 90 Seconds for 3 rounds:
...8/6 Calorie SkiErg SPRINT
...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 calories and then immediately do as many quality unbroken reps as possible (up to 10 per round).


Push Press
...3x2 build to a daily max
...2x2 (80% of daily max)
Post heaviest load.

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