Sunday, January 28, 2018

2018-01-29 WOD

Wonder Woman Cycle Week 8

Every 3 minutes for 6 rounds:
...4 C&J (135/95#)*
...10 Toes to Bar
...12/10 cal Bike
*Add 1 rep each round. Record total reps. Perfect score is 171/159 reps.


COMPETITORS

Push Press
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


3 sets
...7 Behind the Neck Strict Press
...5 Behind the Neck Push Press
...3 Behind the Neck Push Jerk
...1 Behind the Neck Split Jerk


3 sets
...10 Alternating DB Incline Press
...10 Strict Ring Row (hardest unbroken progression)
...10 DB row (per side)


Every 3 Minutes for 6 Rounds:
...4 C&J (185/125#)*
...10 Toes to Bar
...12/10 Calorie Bike
*Add 1 rep each round. Record total reps. Perfect score is 171/159 reps.


8 RFT:
...50m Sprint
...50m Backwards Sprint
...Rest 30 seconds
Record time.

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