Wednesday, January 03, 2018

2018-01-04 WOD

Wonder Woman Cycle Week 4

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


2 RFT:
...30 Thrusters (95/65#)
...24 GHDSU
...18 Bar Facing Burpees
...12 Pistol Squats
...6 Bar Muscle Up
*Time cap of 16 minutes. Substitute 24 Air Squats for Pistols. Substitute 12 C2B or 18 pull ups for BMU. Record time.


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:

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


4 Supersets
...20 Hip Extensions
...10 Glute Bridges with 3 sec Isometric Hold


4 Supersets
...10 Back Extensions
...10 DB RDL


"Alternate Universe"
For time:
...18-15-12-9 Cal SkiErg
...9-12-15-18 SDHP (115/75#)
Record time:


3 RFT:
...30 Thrusters (95/65#)
...24 GHDSU
...18 Bar Facing Burpees
...12 Pistol Squats (50/30#)
...6 Bar Muscle Up
Record time.

PegBoard Practice
...Spend 15 min working on pegboard ascents. If you can't climb it, work on pegboard pull ups, static holds, single arm holds, etc.

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