Wednesday, December 20, 2017

2017-12-21 or 2017-12-23 WOD

Wonder Woman Cycle Week 2

8 Rounds for heaviest load:
...25m Sled Push (unbroken)
If the sled stops moving during the 25m, it doesn't count. Record heaviest load.


21-15-9 reps for time:
...Chest to Bar Pull Up
...Box Jump Overs (24/20")
Record time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


Sumo Deadlift
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


5 rounds NOT for Time:
...8 Bulgarian Split Squat (per side)
...8 Single Arm DB Bench Press (per side)
...8 DB Tempo Curls (3-0-3)


21-15-9 reps for time:
...Chest to Bar Pull Up
...Box Jump Overs (24/20")
Record time.


AMRAP in 14 minutes:
...50' DB Front Rack Walking Lunge (50/35#)
...10 Toes to Bar
...10 Ring Dips
...Rest 1 minute
Record rounds/reps.


Skill - Athlete's Choice
*Pick your goat, your ultimate weakness, and spend 10-15 minutes working on progressions.


8 Rounds for heaviest load:
...25m Sled Push (unbroken)
If the sled stops moving during the 25m, it doesn't count. Record heaviest load.

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