Thursday, December 14, 2017

2017-12-15 WOD


Here's Rod's first ever bar muscle up from this morning! Took a couple of tries to figure out his technique, then he just needed to really commit to it to get it! I love his reaction afterwards! And then he got a few more afterwards as well! Great job dude!

Wonder Woman Cycle Week 1

Deadlift
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


For time: [RX]
...50' OH Walking Lunge (45/25#)
...3 Rope Climbs (12')
...50' OH Walking Lunge (45/25#)
...2 Rope Climbs (12')
...50' OH Walking Lunge (45/25#)
...1 Rope Climb (12')
...50' OH Walking Lunge (45/25#)
Record time.


COMPETITORS

Deadlift
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


5 sets of the complex:
...5 GHD Back extension
...10 GHD Hip extension
...20 Second GHD parallel hold
...Rest 1 minute


3 sets:
...Max effort pull up static hold
...Max effort strict pull up
...Max effort kipping pull up
*Rest 10 seconds between movements and 1 minute between sets.


For time: [Comp]
...50' OH Walking Lunge (95/65#)
...1 Legless + 2 Rope Climbs (15')
...50' OH Walking Lunge (95/65#)
...1 Legless + 1 Rope Climbs (15')
...50' OH Walking Lunge (95/65#)
...1 Legless Rope Climb (15')
...50' OH Walking Lunge (95/65#)
Record time.


For time:
...1800m median run
*Stay to the edge of the median. This will be a retest so give it your all. Substitute a trail run of at least 1600m if necessary.


Skill - Double Unders
"Intro to Flight"
...5-10-15-20-25-20-15-10-5 UNBROKEN Double Unders
*Each set must be done unbroken to maintain RX. If you fail a set more than 2x move on. Rest as needed between rounds. Hard cap of 4 minutes. Record time.


4 RFT:
...15 Burpee to 12" Target
...10 Ring Dips
...5 D-Ball to Shoulder (100/70#)
Record time.

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