Monday, December 11, 2017

2017-12-12 WOD

Wonder Woman Cycle Week 1

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.

5 RFT:
...9 Calorie bike
...6 Hang squat cleans (135/95#)
...3 Bar muscle up
...Rest 1 minute
Record time.


COMPETITORS

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


3 rounds NOT for time:
...12 Kettlebell front rack step up (6/side)
...20 Kettlebell revolutions around the head (10/side)*
Then,
3 sets
...30 Alternate Dumbbell floor press
...20 Seated Dumbbell shrug
*https://www.youtube.com/watch?v=p4R9Ws-9M_8"


5 RFT;
...9 Calorie SkiErg
...6 Hang squat cleans (155/105#)
...3 Bar muscle up
...Rest 1 minute
Record time.


3 rounds of:
...1000m Row
...Rest 2 minutes
Record time.

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