Wednesday, December 27, 2017

2017-12-28 or 2017-12-30 WOD

Wonder Woman Cycle Week 3

AMRAP in 13 minutes:
...10 Front Squat (135/95#)
...10 Burpees Over the Bar
...20 GHD Sit Ups
...Rest 1 minute
...10 S2OH (135/95#)
...10 Burpee Over the Bar
...20 Toes to Bar
...Rest 1 minute
Record rounds/reps.


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:

Power Clean
EMOM for 10 minutes:
...1 Power Clean (75-80%)
Record heaviest load.


5 rounds NOT for time:
...20s Flutter Kick
...10 Suitcase Sit Up
Unbroken movements.


5 rounds NOT for time:
...30 sec Plank
...20 Banded Woodchops/side
Unbroken movements.


AMRAP in 13 minutes:
...10 Front Squat (135/95#)
...10 Burpees Over the Bar
...20 GHD Sit Ups
...Rest 1 minute
...10 S2OH (135/95#)
...10 Burpee Over the Bar
...20 Toes to Bar
...Rest 1 minute
Record rounds/reps.


Skill - Double Unders
"Death by UNBROKEN Double Unders"
...Min 1: 10 Double Unders
...Min 2: 20 Double Unders
...Min 3: 30 Double Unders
*Continue until you cannot complete the reps in the allotted amount of time. All sets must be done UNBROKEN to count.


4 UNBROKEN Sets for heaviest load:
With a DB in each hand:
...16 Deficit Weighted Lunges (8/side)
...16 Alternating Dumbbell Strict Press (8/side)
...30 Second Right Leg Balance
...30 Second Left Leg Balance
...Rest as needed between rounds
*All 4 movements must be done without dropping the DB for the set to count. For the deficit lunge, step forward onto a 45# plate. Record the weight of your heaviest DB used (45# DB in each hand is a score of 45#).

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