Monday, March 20, 2017

2017-03-21 WOD

Superman Cycle Week 5

NOT for time:
300' Outdoor Rope Sled Drag (95/65#)
*Do this on the concrete behind the gym focusing on proper stance and efficiency.


AMRAP in 12 Minutes:
...20 Push Ups
...15 Box Jumps (24/20")
...10 Chest to Bar Pull Ups
...5 D-Ball Ground to Shoulder (100/70#)
Post rounds/reps.


COMPETITORS

AMRAP in 13 Minutes:
...21 Push Ups
...15 Box Jumps (30/24")
...9 Chest to Bar Pull Ups
...3 D-Ball Ground to Shoulder (150/100#)
Post rounds/reps.


For time:
...50' Handstand Walk
...30 Double Unders
...25 Toes to Bar
...30 Double Unders
...50' Handstand Walk
...30 Double Unders
...5 Rope Climbs
...30 Double Unders
...50' Handstand Walk
...30 Double Unders
Post time.


NOT for time:
300' Outdoor Rope Sled Drag (135/95#)
*Do this on the concrete behind the gym focusing on proper stance and efficiency.


Front Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

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