Sunday, March 12, 2017

2017-03-13 WOD

Superman Cycle Week 4

"Asherman" [RX]
4 Rounds:
...500/450m Row
...30 Air Squats
...20 Push Ups
...10/8 Calorie Bike
...Rest 1 minute
Time cap of 24 minutes. Post time.


COMPETITORS

"Asherman" [Comp]
4 Rounds:
...500/450m Row
...30 Air Squats
...20 Push Ups
...10/8 Calorie Bike
...Rest 1 minute
Post time.


"Valdemar"
4 Rounds:
...11 Pull Ups
...11 Calorie SkiErg
...11 KB Swings (53/35#)
...Rest 1 minute
Post time.


Thruster Cycling Progression
...Build to a daily max thruster from the rack
Then,
Every 90 Seconds for 3 rounds:
...8 Bar Facing Burpees
...10 Unbroken Thrusters (50% of daily max)
*Post heaviest load and 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). No resting in the overhead position or the rack.


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

No comments:

Post a Comment