Thursday, December 28, 2017

2017-12-29 WOD

Wonder Woman Cycle Week 3

Strength Work
...Build to a heavy single Pause Jerk*
...3x1 Split Jerk at 85% of heavy single
*Pause for 1 second in dip position then drive up without re-dipping. Pause in receiving position for 3 seconds. Stay active! Focus on form, not load.


For time:
...40/30 cal Row
...70 Wall Balls (20/14#)
...50 Pull Ups
...40 HSPU
...30 Box Jumps (24/20")
...20 OHS (135/95#)
...150 DU
Record time.


COMPETITORS

Back Squat:
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


Strength Work
...Build to a heavy single Pause Jerk*
...Drop to 80% and build to a heavy single Split Jerk
...3x1 Split Jerk at 85% of heavy single
*Pause for 1 second in dip position then drive up without re-dipping. Pause in receiving position for 3 seconds. Stay active! Focus on form, not load.


For time:
...40/30 cal Row
...70 Wall Balls (20/14#)
...50 Pull Ups
...40 HSPU
...30 Box Jumps (30/24")
...20 OHS (135/95#)
...150 DU
Record time.


For time:
...20/15 Calorie Bike
...16 C&J (135/95#)
...20/15 Calorie Bike
...Rest 2 minutes
...20/15 Calorie Bike
...12 Thrusters (135/95#)
...20/15 Calorie Bike
...Rest 2 minutes
...20/15 Calorie Bike
...8 Squat Snatches (135/95#)
...20/15 Calorie Bike
Record time.


Skill - HS Walking
...Max Effort Static Hold (2x3' Box)
...Rest 30 seconds
...Max effort HS Walk
...Rest 1 minute
*Repeat until you've accumulated at least 1 minute of static hold and 150' of walking. Try to do this in fewer attempts than last week.


AMRAP in 8 minutes:
...8 Alternating Pistols (53/35#)
...8 Right Arm Kettlebell Snatch (53/35#)
...8 Left Arm Kettlebell Snatch (53/35#)
...8 Burpees Over Kettlebell
Record rounds/reps.

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