Tuesday, February 28, 2017

2017-03-01 WOD

Metallo, a classic foe against Superman, a cyborg whose power source is none other than kryptonite! How high can you climb in this ladder?


"Metallo" [RX]
For time:
...10 Bar Facing Burpees
...9 Clean and Jerks (135/85#)
...8 Bar Facing Burpees
...7 Clean and Jerks (155/105#)
...6 Bar Facing Burpees
...5 Clean and Jerks (185/125#)
...4 Bar Facing Burpees
...3 Clean and Jerks (205/135#)
...2 Bar Facing Burpees
...1 Clean and Jerk (225/145#)
*Three strikes rule; 3 failed lifts ends the workout.
Post time.


Navy Boxing Barbell Row:
...Build to a daily max single in the barbell row with perfect form, then:
2x5 reps each at 70% of daily max:
...Clean Grip
...Narrow Grip
...Wide Grip
...Mixed Grip (both ways)
...Underhand Grip
Post heaviest load.


"Metallo" [Comp]
For time:
...10 Bar Facing Burpees
...9 Clean and Jerks (155/105#)
...8 Bar Facing Burpees
...7 Clean and Jerks (185/115#)
...6 Bar Facing Burpees
...5 Clean and Jerks (225/145#)
...4 Bar Facing Burpees
...3 Clean and Jerks (275/175#)
...2 Bar Facing Burpees
...1 Clean and Jerk (315/205#)
*Three strikes rule; 3 failed lifts ends the workout.
Post time.


"Vartox"
Every 2 Minutes for 5 Rounds:
...100m Sled Drag (80/60#)
...15 Alternating Pistols
...Max Calorie Assault Bike in remaining time
*Score is total calories. Rest 2 minutes between rounds.


Bar Muscle Up Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie SkiErg SPRINT
...5 unbroken bar 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 10 per round).


Navy Boxing Barbell Row:
...Build to a daily max single in the barbell row with perfect form, then:
2x5 reps each at 70% of daily max:
...Clean Grip
...Narrow Grip
...Wide Grip
...Mixed Grip (both ways)
...Underhand Grip
Post heaviest load.

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