Wednesday, February 07, 2018

2018-02-08 WOD

Wonder Woman Cycle Week 9

Clean and Jerk
...Build to a Heavy Single
Record heaviest load.


AMRAP in 15 minutes:
...25' Right Arm Overhead Walking Lunge (50/35#)
...8 DB-facing burpees
...25' Left Arm Overhead Walking Lunge (50/35#)
...8 Chest to Bar Pull Ups
Record rounds/reps.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Clean and Jerk
...Build to a Heavy Single
Record heaviest load.


Strongman
For time:
...100m Sprint
...50m Sandbag Sprint (70/50#)
...50m Sandbag Sprint (100/70#)
...50m Sandbag Sprint (150/100#)
...100 Sprint
...50m Sandbag Sprint (150/100#)
...50m Sandbag Sprint (100/70#)
...50m Sandbag Sprint (70/50#)
...100m Sprint
*Use a 50m course and start with all three sandbags behind the line. Run 100m, then transfer all three sandbags to the other end of the course one at a time. Run 100m, then transfer them back one at a time. Run 100m one last time. Record time.


AMRAP in 15 minutes:
...25' Right Arm Overhead Walking Lunge (50/35#)
...8 DB-facing burpees
...25' Left Arm Overhead Walking Lunge (50/35#)
...4 Bar Muscle Ups
Record rounds/reps.


5 Sets NOT for Time:
...5 Low Hang Snatch High Pull
...5 Pendlay Row
...5 Strict Toes to Bar

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