Thursday, January 25, 2018

2018-01-26 WOD

Wonder Woman Cycle Week 7

AMRAP in 12 minutes:
...50 Double Unders
...20 Kettlebell Swing (53/35#)
...20 GHD Sit Ups
Rest 2 minutes, then for time:
...50 Deadlifts (225/155#)
Record rounds/reps and time.


4 rounds NOT for time:
...10 Seated Alternating DB Strict Press*
...10 Bulgarian Split Squats
...10 Alternating Bicep Curls
*Switch arms at the top, so you are always holding one of the DBs overhead.


COMPETITORS

AMRAP in 12 minutes:
...50 Double Unders
...20 Kettlebell Swing (70/53#)
...20 GHD Sit Ups
Rest 2 minutes, then for time:
...50 Deadlifts (255/175#)
Record rounds/reps and time.


4 rounds NOT for time:
...10 Seated Alternating DB Strict Press*
...10 Bulgarian Split Squats
...10 Alternating Bicep Curls
*Switch arms at the top, so you are always holding one of the DBs overhead.


Working for 60 seconds, resting for 30 seconds:
...125 Calorie Row/Bike/Ski
*Switch apparatus each round until the total reps have been completed. Record total time.


TFX TAPER:
1. Snatch 3x1 at 50% of max

2. Assault Bike Tabata (10-20), 90% effort

3. 20-30 minutes of mobility

4. 15 minutes of meditation/visualization*
*Practice this at home about 30 minutes before bed. Find a quiet place free from distractions. Focus first on clearing your mind, then on seeing yourself complete each event. Visualize it as though you were actually going through it. Maintain a positive focus and frame of mind.

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