Monday, January 08, 2018

2018-01-09 WOD

Wonder Woman Cycle Week 5

Back Squat
...Build to a Heavy Single
Record heaviest load.


For Time:
...800m Run
Then, 9-15-21 reps:
...Kettlebell Swings (53/35#)
...HSPU
Record time.


COMPETITORS

Back Squat
...Build to a Heavy Single
Record heaviest load.


5 Rounds NOT for time:
...4/4 Bench Press (Regular/Narrow Grip)
...8 Barbell Row
...8 Sn. Grip Press
...12 Stand Up Sit Ups
*Keep the weight light enough that you can control it through a full range of motion.


3 RFT:
...500m Row
...21 Burpees Over Rower
Record time.


For Time:
...800m Run
Then, 9-15-21 reps:
...Kettlebell Swings (53/35#)
...HSPU
*Wear a 20/14# vest on the run. Record time.

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