Thursday, January 11, 2018

2018-01-12 WOD

Bellona is an immortal villain, highly skilled with the sword and is often trying to bring Wonder Woman over to the "dark side". Remember, the quicker you work, the longer rest you'll have until the next round starts. But watch your intensity! If you sprint too hard, you may not recover fully before the next round starts!

Wonder Woman Cycle Week 5

"Bellona" [RX]
Every 3 minutes for 3 Rounds:
...12 Cal Bike
...9 Burpees Over Bar
...6 Chest to Bar
...3 Squat Cleans (185/125#)
Rest 3 minutes, then:
Every 3 minutes for 3 rounds:
...12 Deadlifts (185/125#)
...9 Burpees Over Bar
...6 Ring Dips
...3 Front Squats (185/125#)
*Score is total reps. Perfect score = 180 reps.


COMPETITORS

Push Press
...Build to a Heavy Single
Record heaviest load.


2016 CrossFit Games Event 15 - "Redemption"
For time:
...3-2-1 Pegboard Ascents
...21-15-9 Thrusters (135/85#)
*Time cap of 10 minutes. Record time.


"Bellona" [Comp]
Every 3 minutes for 3 Rounds:
...12 Cal Bike
...9 Burpees Over Bar
...6 Chest to Bar
...3 Squat Cleans (225/145#)
Rest 3 minutes, then:
Every 3 minutes for 3 rounds:
...12 Deadlifts (225/145#)
...9 Burpees Over Bar
...6 Ring Dips
...3 Front Squats (225/145#)
*Score is total reps. Perfect score = 180 reps.


"Child's Play"
5 Rounds:
...30 Seconds Bike for calories
...30 Seconds Rest
...30 Seconds Double Unders
...30 Seconds Rest
*Calories = 2 points, DU = 1. Record total points.


6-8-10 reps for time:
...Overhead Squat (165/110#)
...D Bag Over Shoulder (150/100#)
...Rest 1 minute
Record time.

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