Monday, December 18, 2017

2017-12-19 WOD

Wonder Woman Cycle Week 2

C&J
...3RM
...3x3 at 85% of 3RM
Drop and reset each rep. Full clean and jerk. Record heaviest load.


Accumulate 1 minute each:
...Paralette L-Sit
...Superman Hold
...Hollow Hold
...GHD Hip Extension Parallel Hold
Complete each movement before moving on to the next.


COMPETITORS

C&J
...3RM
...3x3 at 85% of 3RM
Drop and reset each rep. Full clean and jerk. Record heaviest load.


Accumulate 1 minute each:
...Paralette L-Sit
...Superman Hold
...Hollow Hold
...GHD Hip Extension Parallel Hold
Complete each movement before moving on to the next.


For time:
...30 cal Row
...24 Clean and Jerk (135/95#)
...18 Strict HSPU
...12 Ring Muscle Ups
...6 Rope Climbs
Time cap of 14 minutes. Record time.


"Flight School"
...10-20-30-40-50-40-30-20-10 UNBROKEN Double Unders
*Only do this if you were successful with "Intro to Flight". 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 7 minutes. Record time.


AMRAP in 30 minutes:
...400m Run
...3 Squat Cleans (225/155#)
...20 HSPU
...50 Plate Air Squats (15/10#)*
...30 Push Ups
*Plate held out directly in front of you. Don't get lazy, make these perfect squats.
Record rounds/reps.

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