Thursday, December 21, 2017

2017-12-22 WOD

Wonder Woman Cycle Week 2

AMRAP in 26 minutes:
...20/16 Calorie Bike/Row/SkiErg
...80 Single Unders
...20 Kettlebell Swings (53/35#)
...80 Running-in-place Single Unders
...20 Goblet Squats (53/35#)
...40 Double Unders
...Rest 2 minutes
Record rounds/reps.


COMPETITORS

Back Squat
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


In teams of 2, 4 rounds each for time:
...Partner 1: 10 D-ball over shoulder (150/100#)
...Partner 2: Axel Bar Deadlift Hold (225/155#)
*Switch partners each round. D-bag over shoulder can only be completed while the axel bar is being held! Be smart about rest! The key is to hold that bar for long periods of time!


4 Rounds:
...100m Sled Drag (80/60#)
...100m Farmer Carry (70/53#)
...100m Sprint
...Rest to recovery


4 Rounds:
...50' Rope Sled Pull (135/95#)
...ME KIPPING Pull Ups
...Rest to recovery
*No rest between sled pull and pull ups. Don't get lazy, maintain solid positioning on both movements. Rest as needed between rounds.


AMRAP in 26 minutes:
...20/16 Calorie Bike
...80 Single Unders
...20 Kettlebell Snatch (53/35#) [10/side]
...80 Running-in-place Single Unders
...20 Alternating Pistols (50/30#)
...40 Double Unders
...Rest 2 minutes
Record rounds/reps.

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