Monday, December 25, 2017

2017-12-26 WOD


Wonder Woman Cycle Week 3

Here's a repeat WOD from last year's Wonder Woman Cycle! So look up your old scores from either test or retest weeks, 2016-12-13 or 2017-02-14 so you know what to shoot for! Diana Prince is Wonder Woman's civilian identity, and as depicted in the movie, she's still a bad ass in a dress instead of armor!

"Diana"
AMRAP in 9 minutes
...6 Clean & Jerk (135/85#)
...8 Chest to Bar Pull Ups
...10 Toes to Bar
Then,
...6 minutes to establich a 3RM Overhead Squat from the ground.
Record rounds/reps and heaviest load.


COMPETITORS

Push Press
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


Clean Complex
Clean Pull + Hang Squat Clean + Squat Clean
...Build to a heavy single in the complex
...3x1 at 90% of Heavy Single
*Drop and reset for the final clean. Make sure the weight is in the middle of your foot on the hang clean.
Record heaviest load.


4 RFT:
...10 cal SkiErg
...30 Double Unders
...Rest 60 seconds
Record time.


For time:
...400m Run
...400m Run (20/14# Vest)
...400m Run
...400m Run (50/30# Sandbag)
...400m Run
Record time.


"Diana"
AMRAP in 9 minutes
...6 Clean & Jerk (135/85#)
...8 Chest to Bar Pull Ups
...10 Toes to Bar
Then,
...6 minutes to establich a 3RM Overhead Squat from the ground.
Record rounds/reps and heaviest load.

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