Monday, March 13, 2017

2017-03-14 WOD


Here's Josh's last snatch at 245# before the time cap! Pretty epic!


Superman Cycle Week 4

"Assassin" [RX]
AMRAP in 7 Minutes:
...50 Abmat Sit-Ups
...30 Overhead Squats (95/65#)
...Max Push Press (95/65#) in remaining time
Rest until 10 minute mark, then:
...7 minutes to establish 3RM T&G Power Clean
Rest until 20 minute mark, then:
AMRAP in 7 Minutes:
...50 Wall Balls (20/14#)
...30 Burpees to 6"
...Max Toes to Bar in remaining time
Score is total combine reps for first/last workout, and heaviest weight lifted for power clean.


COMPETITORS

"Assassin" [Comp]
AMRAP in 7 Minutes:
...50 GHD Sit-Ups
...30 Overhead Squats (115/75#)
...Max HSPU in remaining time.
Rest until 10 minute mark, then:
...7 minutes to establish 3RM T&G Power Clean
Rest until 20 minute mark, then:
AMRAP in 7 Minutes:
...50 Wall Balls (30/20#)
...30 Burpees to 12"
...Max Toes to Bar in remaining time.
Score is total combine reps for first/last workout, and heaviest weight lifted for power clean.


NOT For Time:
...300' Rope Sled Pull (80/60#)
Maintain a good athletic stance and pull using the arms, lats, and core. Post whatever you want to WODTogether.


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

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