Wednesday, February 22, 2017

2017-02-23 WOD

This is from October 2012! We had only been in the "new" space for about 3 months. Just 6 people doing "Fight Gone Bad" in a class with just 2 rowers, tiny 4" speakers on my stereo, and a teeny tiny rig in the back... We've grown a little since then...


Superman Cycle Week 1

Every 3 Minutes for 5 Rounds: [RX]
...200m Run
...10 Bench Press (135/95#)
...Max Calorie Row in remaining time
Score is total calories. Rest 3 minutes between rounds.


COMPETITORS

"Steel" [RX]
...21 Thrusters (95/65#)
...18 Deadlifts (135/85#)
...15 Thrusters (135/85#)
...12 Deadlifts (185/115#)
...9 Thrusters (185/115#)
...6 Deadlifts (225/145#)
...3 Thrusters (225/145#)
Post time.


Every 3 Minutes for 5 Rounds: [Comp]
...200m Run
...10 Bench Press (185/125#)
...Max Calorie Row in remaining time
Score is total calories. Rest 3 minutes between rounds.


Muscle Up Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie AAB SPRINT
...5 unbroken ring muscle ups.
*Post 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 5 per round).


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

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