Wednesday, January 03, 2018

2017-01-03 WOD

Dr. Edgar Cizko, Dr. Psycho is a telepathic criminal and sworn enemy of Wonder Woman, who had developed vast psychic powers that allowed him to enter and sometimes shape people's dreams, control minds, and project illusions. Don't let Dr. Psycho's workout mess with your head! Although, since you'll be upside-down for a good portion of it, that will probably happen no matter what!

Wonder Woman Cycle Week 4

"Dr. Psycho" [RX]
5 RFT:
...500m Row
...20 DB Snatch (50/35#)
...10 HSPU
Record time.


COMPETITORS

Push Press
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


3 Sets:
...4 3-second Eccentric Strict HSPU
...4 3-second Eccentric Strict Ring Dip
...10 Crossover Symmetry Under Fly
...10 Crossover Symmetry "I-to-T"


3 Sets of "21's" for DB Curl:
...7 from 180 degrees to 90 degrees
...7 from 90 to 0
...7 from 180 to 0


AMRAP in 11 minutes:
...12 cal Bike
...8 Ring Dip
...4 Squat Clean (185/125#)
Record rounds/reps.


"Dr. Psycho" [Comp]
5 RFT:
...500m Row
...30 DB Snatch (50/35#)
...15 HSPU
Record time.


"The FX That?"
For max calories/reps:
...Assault Bike Tabata
Then, AMRAP in 2 minutes:
...D-Ball Over Shoulder (100/70#)
Record total reps.

No comments:

Post a Comment