Wednesday, January 17, 2018

2018-01-18 WOD

Wonder Woman Cycle Week 6

AMRAP in 7 minutes:
...15/12 Calorie Bike
...12 Burpees Over Bar
...9 Thrusters (95/65#)
Rest 2 minutes, then:
AMRAP in 7 minutes:
...12 Hand Release Push Ups
...9 Pull Ups
...6 Thrusters (95/65#)
Rest 2 minutes, then:
AMRAP in 7 minutes:
...9 HSPU
...6 Chest to Bar Pull Up
...3 Thrusters (95/65#)
Record total points. One round = 3 points (each movement = 1 point).


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:

AMRAP in 7 minutes:
...15 Calorie Row
...12 Burpees Over Bar
...9 Thrusters (95/65#)
Rest 2 minutes, then:
AMRAP in 7 minutes:
...12 Hand Release Push Ups
...9 Pull Ups
...6 Thrusters (95/65#)
Rest 2 minutes, then:
AMRAP in 7 minutes:
...9 HSPU
...6 Chest to Bar Pull Up
...3 Thrusters (95/65#)
Record total points. One round = 3 points (each movement = 1 point).


3 RFT:
...20 GHDSU
...50' Hand Stand Walk
Record time.


Push Press
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


3 Sets for size:
...10 Strict Pull Up
...ME Barbell Row (95/65#)
3 Sets for size:
...10 Elevated Ring Row
...10 Barbell Shrug
3 Sets for size:
...10 Chin Up
...10 Kneeling BB Preacher Curl
Record bicep circumference.

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