Sunday, March 05, 2017

2017-03-06 WOD

One of the few to best Superman in combat. How will you do against "Atlas"?


Superman Cycle Week 3

"Atlas" [RX]
For time:
...800m Run
Then,
3 Rounds:
...45 Double Unders
...30 Abmat Sit Ups
...15 Power Cleans (135/95#)
Then,
...800m Run
Time cap of 27 minutes.


COMPETITORS

"Atlas" [Comp]
For time:
...800m Run
Then,
3 Rounds:
...60 Double Unders
...30 GHD Sit Ups
...15 Power Cleans (185/125#)
Then,
...800m Run
Post time.


"Daffy"
AMRAP in 8 Minutes:
...100m Farmer Carry (53/35#)
...10 Pistols (20/14#)
...1 Legless Rope Climb
Post time.


"Phoenix Rising"
...Assault Bike Tabata
...Rest 4 Minutes
...Max distance sled push in 4 minutes (100/80#)
Score is total reps from tabata PLUS sled distance, counted in 5m increments (25m = 5 reps, so down and back is 20 reps).


PICK ONE:
Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie SkiErg SPRINT
...10 unbroken HSPU
Post total HSPU 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).

-OR-

Push Press
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

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