Monday, January 22, 2018

2018-01-23 WOD

Wonder Woman Cycle Week 7

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


AMRAP in 12 minutes:
...12 Front Squat (135/95#)
...3 Ring Muscle Ups
...12 Shoulder to Overhead (135/95#)
...12 Bar Facing Burpees
Record rounds/reps.


COMPETITORS

Back Squat:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


Power C&J
...Build to a Heavy Single
Record heaviest load.


AMRAP in 12 minutes:
...12 Front Squat (155/105#)
...6 Ring Muscle Ups
...12 Shoulder to Overhead (155/105#)
...12 Bar Facing Burpees
Record rounds/reps.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken per grip):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet use band assistance, work up to 3x4, then start again at 2x3 with lighter band assistance.


TFX TAPER:
1. Back Squat 4x1 no heavier than 90%
*Don't force the %. Just hit 4 solid singles.

2. 2 Rounds:
...Run 1/2 Lap with 50/30# Sandbag
...15 Sandbag Burpees
...Run 1 full lap (no sandbag)
...15 Sandbag Burpees
*Total of 3 laps (1 with sandbag) and 60 burpees.

3. Recovery
...Spend 15-20 minutes working on stretching and light mobility. The focus of this week is recovery."

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