Thursday, January 04, 2018

2018-01-05 WOD

Wonder Woman Cycle Week 4

C&J
...2RM
...3x2 at 85% of 2RM
*Drop and reset each rep. Full clean and jerk. Record heaviest load.


AMRAP in 9 minutes: [RX]
...48 Double Unders
...24 Wall Balls (20/14#)
...12 Toes to Bar
...6 Deadlifts (275/185#)
...3 Rope Climbs
Record rounds/reps.


COMPETITORS

C&J
...2RM
...3x2 at 85% of 2RM
*Drop and reset each rep. Full clean and jerk. Record heaviest load.


2 rounds for max total time:
...Max Dead Hang Hold
...Rest 1 minute
...Max Dead Hang L-Sit Hold
...Rest 2 minutes
Record total time.


AMRAP in 9 minutes: [Comp]
...48 Double Unders
...24 Wall Balls (30/20#)
...12 Toes to Bar
...6 Deadlifts (315/205#)
...1 Pegboard ascent
Record rounds/reps.


For time:
...1 mile Sandbag Run (60/40#)
Record time.


5 rounds of:
...20 Unbroken Barbell Row
...Rest 90 seconds
*Pick a weight that you can think you can stay unbroken with the whole way through. No "kipping," only the arms move!
**Record total reps out of 100 and weight used.

No comments:

Post a Comment