Tuesday, March 21, 2017

2017-03-22 WOD

Here's a cool picture from when we did "Tommy V" several months ago.


Superman Cycle Week 5

3 Attempts for Max Reps:
...Bench Press (185/125#)
2 minutes rest between attempts. Post total reps.


Working for 2 minutes, resting for 1 minute between movements:
...Row for calories
...Abmat Sit Ups
...Bike for calories
Then, in 6 minutes:
...Run 800m
...Max thrusters (95/65#)
Post total reps for all 4 movements.


COMPETITORS

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


Working for 2 minutes, resting for 1 minute between movements:
...Row for calories
...GHD Sit Ups
...Bike for calories
Then, in 5 minutes:
...Run 800m
...Max thrusters at 115/75#
Post total reps for all 4 movements.


3 Attempts for Max Reps:
...Bench Press (225/155#)
2 minutes rest between attempts. Post total reps.


Strict Press
...3x2 build to a daily max
...2x2 (80% of daily max)
Post heaviest load.

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