Sunday, February 04, 2018

2018-02-05 WOD

Wonder Woman Cycle Week 9

Clean Complex
Clean Pull + Hang Clean + Squat Clean
...Build to a Heavy Single
...3x1 at 90% of Heavy Single
Drop and reset for the final clean. Record heaviest load.


12-9-6-3 reps for time:
...Snatch (95/65#)
...Box Jumps (24/20")
...Pull Up
Record time.


COMPETITORS

Clean Complex
Clean Pull + Hang Clean + Squat Clean
...Build to a Heavy Single
...3x1 at 90% of Heavy Single
Drop and reset for the final clean. Record heaviest load.


Strongman
3 rounds:
...Max Neutral Grip Axel Bar Deadlift Hold (225/155#)
...15/12 cal SkiErg
...25m Sled Push Sprint (Bodyweight)
...Rest 90 seconds
*No rest between movements. Record total deadlift hold time.


12-9-6-3 reps for time:
...Snatch (115/75#)
...Box Jumps (24/20")
...Pull Up
Record time.


For the burn:
...5x10 Barbell Row
*Same weight across. Goal is to go 50/50 reps.

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