Tuesday, January 30, 2018

2018-01-31 WOD

Here's a repeat WOD from last year's Wonder Woman Cycle! HIPPOLYTA! The mother of Princess Diana! Make sure to look up your old scores from 2/16/2017 so you know what to beat!

Wonder Woman Cycle Week 8

"Hippolyta" [RX]
...27 Lateral Burpees
...27 Deadlifts (135/85#)
...21 Lateral Burpees
...21 Front Squats (135/85#)
...15 Lateral Burpees
...15 Shoulder to Overhead (135/85#)
...9 Lateral Burpees
...9 Thrusters (135/85#)
RX+1 = 165/115#
Time Cap of 15 Minutes. Record time. Compare to 2/16/2017.


COMPETITORS

Back Squat:
...3RM
...3x3 at 85% of 3RM
Record heaviest load.


BB
5 Sets NOT for Time:
...4/4 Bench press (Narrow/Wide Grip)
...4/4 Pull Ups (Narrow/Wide Grip)
...12 Stand Up Sit Ups


"Hippolyta" [Comp]
...27 Lateral Burpees
...27 Deadlifts (185/125#)
...21 Lateral Burpees
...21 Front Squats (185/125#)
...15 Lateral Burpees
...15 Shoulder to Overhead (185/125#)
...9 Lateral Burpees
...9 Thrusters (185/125#)
RX+1 = 225/145#
Record time. Compare to 2/16/2017.


Skill - Double Unders
"Flight Simulator"
...5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 UNBROKEN Double Unders
*Only do this if you were successful with "Flight School." Each set must be done unbroken to maintain RX. If you fail a set more than 2x move on. Rest as needed between rounds. Hard cap of 10 minutes.

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