Tuesday, October 10, 2017

2017-10-10 WOD

S.T.A.R. Labs (Scientific and Technological Advanced Research Labs) is a private research laboratory in the DC Comics universe, where several heroes have received their super powers from through their experiments. We don't think this workout will give you "super powers," but it might give you some CrossFit powers!! Remember CrossFit OPEN WODs 14.5/16.5?

Wolverine Cycle Week 3

2-4 Sets:
...1 Power Clean + 3 Push Jerk (80% of 1RM C&J)
Post load.


"S.T.A.R. Labs" [RX]
E2MOM until Failure [RX]
...10 Bar Facing Burpees
...10 Thrusters (95/65#)
*Capped at 10 rounds. Post rounds/reps.


COMPETITORS

2-4 Sets:
...1 Power Clean + 3 Push Jerk (80% of 1RM C&J)
Post load.


Clean Pull to Hip
...6x4 (90% of 1RM C&J)
Post load.


Beast Work
4 Rounds:
...100' Rope Sled Pull (135/85#)
...Max Unbroken Toes to Bar
...Rest 1 minute
*Sled pull on concrete. Move as fast as possible on the sled and in between movements.


"S.T.A.R. Labs" [Comp]
E2MOM until Failure
...10 Bar Facing Burpees
...10 Thrusters (115/75#)
*Capped at 10 rounds. Post rounds/reps.

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