Sunday, December 17, 2017

2017-12-18 WOD


For those of you who aren't familiar with the Stand Up Sit Ups, check out this video! However, since we will have wall balls in the workout too, you do NOT have to raise the ball overhead when standing, we just need you to stand up completely to full extension (knees straight, hips straight) to finish the rep. For anybody that has trouble, swing the medball a little harder to get more momentum to help you stand!

Wonder Woman Cycle Week 2

Push Press
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


AMRAP in 18 minutes: [RX]
...40 Wall Ball (20/14#)
...30 Stand Up Sit-Ups (20/14#)
...20 Pull Ups
...10 Calorie Row
Record rounds/reps.


COMPETITORS

Push Press
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


4 Sets NOT for Time:
...12 Dumbbell Bench Press
...ME Decline Push Up
...12 Dumbbell Front Squat
...ME Jumping Lunge
...12 Weighted GHD Sit Up
...ME GHD Sit-Up
*The decline push up, jumping lunge, and GHD sit-ups are max effort drop sets done immediately following their respective movements*"


AMRAP in 18 minutes:
...40 Wall Ball (20/14#)
...30 Stand Up Sit-Ups (20/14#)
...20 FOB Ring Rows
...10 Calorie SkiErg
Record rounds/reps.


4 rounds for time:
...15/12 Calorie Bike
...10 Deadlift (255/155#)
...5 Bar Muscle Up
...Rest 1 minute
Record time.


AMRAP in 7 minutes:
...5 Burpees Over the Bar
...3 Front Squat (185/105#)
...1 Thruster (185/105#)
...Rest 1 minute
Record rounds/reps.


HS Walking Practice:
...Max Effort Static Hold (2x3' Box)
...Rest 30 seconds
...Max effort HS Walk
...Rest 1 minute
*Repeat until you've accumulated at least 1 minute of static hold and 150' of walking.

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