Tuesday, December 26, 2017

2017-12-27 WOD

Wonder Woman Cycle Week 3

4 rounds for max reps:
...1 minute D-ball/D-bag over shoulder (100/70#)
...1 minute Rest
Record total reps.


"Rowing Cindy"
AMRAP in 20 minutes:
...5 cal Row
...10 Push Ups
...15 Air Squats
Record rounds/reps.


COMPETITORS

Snatch:
...3RM
...3x3 at 85% of 3RM


4 rounds for max reps:
...1 minute D-ball/D-bag over shoulder (150/100#)
...1 minute Rest
Record total reps.


"Rowing Cindy"
AMRAP in 20 minutes:
...5 cal Row
...10 Push Ups
...15 Air Squats
Record rounds/reps.


Skill - Muscle Ups
...3x5 Ring Thing Muscle Up*
...3x5 Kipping Hip to Rings
...3xME Ring Muscle Up
*Slow and controlled. Focus on positioning through the transition.

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