Sunday, February 26, 2017

2017-02-27 WOD



Superman Cycle Week 2

"Guardian" [RX]
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
...Back Squat (135/95#)
...Shoulder to Overhead (135/95#)
...Toes to Bar
Time cap of 20 minutes. Post time.


COMPETITORS

"Guardian" [Comp]
10-9-8-7-6-5-4-3-2-1 reps of:
...Back Squat (155/105#)
...Strict HSPU
...Toes to Bar
Time cap of 20 minutes. Post time.


"Jax-Ur"
5 Rounds:
...40 Double Unders
...5-4-3-2-1 Rope Climbs
Post time.


"Titano"
15-12-9 reps of:
...Chest to Bar Pull Ups
...Front Squat*
...GHD Sit Up (20/15# SLAM BALL, do not use wall balls!)
*Weight increases each round:
...135/85#
...185/125#
...225/145#
Post time.


Clean Cycling Progression
...Build to a daily max power clean
Then,
Every 90 Seconds for 3 Rounds:
...8/6 SkiErg Sprint
...10 Unbroken T&G Power Clean (60% of daily max)
Post heaviest load and total clean 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 rack position.


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

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