Wednesday, March 01, 2017

2017-03-02 WOD

17.2

A post shared by @thedavecastro on


So here's Dave Castro's hint for 17.2. What do you think it could be?


Superman Cycle Week 2

"Amalak" [RX]
9-6-3 reps of:
...Squat Snatch (115/75#)
...Chest to Bar Pull Up
Rest 2 minutes, then 15-12-9 reps of:
...Thruster (115/75#)
...Ring Dip
Rest 2 minutes, then 21-15-9 reps of:
...Overhead Squat (115/75#)
...GHD Sit-Up
Time cap of 25 minutes. Post time.


COMPETITORS

"Amalak" [Comp]
9-6-3 reps of:
...Squat Snatch (135/95#)
...Ring Muscle Up
Rest 2 minutes, then 15-12-9 reps of:
...Thruster (135/95#)
...Chest to Bar Pull Up
Rest 2 minutes, then 21-15-9 reps of:
...Overhead Squat (135/95#)
...GHD Sit-Up
Post time.


Every 90 Seconds for 10 Rounds:
...1 Clean and Jerk at 80-100%
Post heaviest load.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8 Burpee to 6"
...10 unbroken HSPU
*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 first part and then immediately do as many quality unbroken reps as possible (up to 10 per round).


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

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