Tuesday, March 14, 2017

2017-03-15 WOD



In case you haven't noticed, we've got CrossOver Bands all around our gym! Feel free to use them any time for additional warm up or recovery! Wish I would have been more consistent with these leading up to 17.3...



Superman Cycle Week 4

Agility Ladder Work
...Spend 10 minutes working on agility ladder drills


"Nova" [RX]
5 Rounds:
...6 Hang Power Clean (135/95#)
...5 Front Squats (135/95#)
...4 Jerks (135/95#)
...3 Ring Muscle Ups
RX+1 = 155/105#
Post time.


COMPETITORS

"Nova" [Comp]
5 Rounds:
...6 Hang Power Clean (185/125)
...5 Front Squats (185/125#)
...4 Jerks (185/125#)
...3 Ring Muscle Ups
RX+1 = 205/145#
Post time.


"Zatanna"
3 Rounds:
...10 Dumbbell Thruster (50/35#)
...25' Handstand Walk
...10/8 Calorie SkiErg
...25' Handstand Walk
Post time.


Strict Press
...3x4 build to a daily max
...2x4 (80% of daily max)
Post heaviest load.

No comments:

Post a Comment