Wednesday, March 15, 2017

2017-03-16 WOD

Superman Cycle Week 4

"Kru-El" [RX]
5 Rounds:
...250/225m Row
...12 Deadlifts
...200m Run
...6 Squat Clean Thruster
...Rest 2 minutes
*Weight goes up each round:
Rd 1: 95/65#
Rd 2: 115/75#
Rd 3: 135/95#
Rd 4: 155/105#
Rd 5: 185/125#
HARD time cap of 30 minutes. The goal on this is to go HAF.


COMPETITORS

"Kru-El" [Comp]
5 Rounds:
...250/225m Row
...12 Deadlifts
...200m Run
...6 Squat Clean Thruster
...Rest 2 minutes
*Weight goes up each round:
Rd 1: 135/85#
Rd 2: 165/105#
Rd 3: 185/125#
Rd 4: 205/135#
Rd 5: 225/145#
HARD time cap of 30 minutes. The goal on this is to go HAF.


"Streaky"
3 Rounds:
...60 Double Unders
...15 Back Squats (225/155#)
Post time.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8/6 calorie AAB SPRINT
...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).


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

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