Wednesday, January 24, 2018

2018-01-24 WOD

Wonder Woman Cycle Week 7

3 RFT:
...20 cal Row
...5 Squat Snatch (135/95#)
...20 HSPU
...5 Squat Snatch (135/95#)
...20 Toes to Bar
...5 Squat Snatch (135/95#)
...20 Box Jump (24/20")
Time cap of 30 minutes. Record time.


COMPETITORS

Snatch Grip Push Press + Overhead Squat
...4x2+1 at 90% of best snatch
Record load.


3 RFT:
...25 cal Row
...5 Squat Snatch (135/95#)
...25 HSPU
...5 Squat Snatch (135/95#)
...25 Toes to Bar
...5 Squat Snatch (135/95#)
...25 Box Jump (24/20")
Time cap of 30 minutes. Record time.


AMRAP in 3 minutes:
...12 Sandbag Deadlifts (100/70#)
...25' Sandbag Carry
Rest 1 minute, then:
AMRAP in 3 Minutes:
...9 Sandbag to Shoulder (100/70#)
...25' Sandbag Carry
Rest 1 minute, then:
AMRAP in 3 Minutes:
...6 Sandbag G2OH (100/70#)
...25' Sandbag Carry
*GO FAST AND HARD! Record rounds/reps.


TFX TAPER:
1. Power C&J 4x1 up to 80%

2. 5 Rounds:
...10/8 cal Bike
...8 Pull Ups
...8 Wall Balls (30/20#)
...Rest 60 seconds

3. Skill Work
...Spend 10 minutes working on a weakness. Keep this light, low intensity, and technique focused to encourage recovery.

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