Tuesday, December 19, 2017

2017-12-20 WOD

Wonder Woman Cycle Week 2

EMOM for 10 minutes:
...1 Power Snatch (75-80%)
Record loads.


AMRAP in 9 minutes:
3-6-9-12-etc. reps of:
...Power Snatches (95/65#)
...Overhead Squat (95/65#)
...Bar Facing Burpee
Record rounds/reps.


COMPETITORS

Power Snatch
EMOM 10:
...1 Power Snatch (75-80%)


Strength Work:
a) ...Crossover Symmetry Iron Scap Protocol

b) 3 Sets NOT for Time:
...12 Strict Press
...7 Push Press
...5 Push Jerk
*Pick a weight which allows you to go FAST and UNBROKEN.

c)5 Sets NOT for Time:
...8 Strict Pull Up
...5 Kipping Pull Up
...3 Barbell Row 75% of body weight
*Limit rest mid-set.


AMRAP in 9 minutes:
3-6-9-12-etc. reps of:
...Power Snatches (115/75#)
...Overhead Squat (115/75#)
...Bar Facing Burpees
Record rounds/reps.


2 Rounds:
...950m Median Run
...Rest 1 Minute
...400m Run (20/14# vest)
...Rest 1 Minute
Record time.

No comments:

Post a Comment