Wednesday, January 10, 2018

2018-01-11 WOD

Baroness Paula Von Gunther, as depicted in the DC Animated Universe, is a villain of Wonder Woman who works for the Nazis! Post-Crisis though, she becomes possessed/empowered by the wandering evil spirit, Dark Angel, who gave her several powers including mind-control, teleportation, and altering the time stream! When you're tired and that rest time seems to just fly by, that's the Baroness messing with your head!

Wonder Woman Cycle Week 5

"Baroness"
With a 20 minute clock:
0-12 Minutes:
4 RFT:
...25' HS Walk
...25 Air Squats
...25' HS Walk
...5 Bar Muscle Ups
12-14 min:
...Rest
14-20 Min:
...2RM Hang Snatch
*You cannot grab a barbell/plates until the 2 minute rest period begins.
Record time and heaviest load.


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:

"Baroness"
With a 20 minute clock:
0-12 Minutes:
4 RFT:
...25' HS Walk
...25 Air Squats
...25' HS Walk
...5 Bar Muscle Ups
12-14 min:
...Rest
14-20 Min:
...2RM Hang Snatch
*You cannot grab a barbell/plates until the 2 min rest period begins.
Record time and heaviest load.


4 Rounds:
...50m Sled Drag (115/75#)
...50m Sprint
...50m Sandbag Carry (100/70#)
...100m Sprint
...Rest as needed*
*Record slowest round. Limit rest to no more than 3 minutes between rounds. Carry the bag however you want, but move fast!


AMRAP in 20 minutes:
...400m-500m-600m-etc Run*
...30 Push Ups
...20 GHD Sit-Ups
*Add 100m every round.


Skill - Muscle Ups
...Find a 1RM Muscle Up.
If you can't do a muscle up, find a 1RM strict ring muscle up on the Ring Thing.

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