Thursday, February 08, 2018

2018-02-09 WOD

Wonder Woman Cycle Week 9

Back Squat:
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


AMRAP in 15 minutes:
...10 Abmat Sit Ups
...10 Push Ups
...1 Rope Climb
Record rounds/reps.


COMPETITORS

Back Squat:
...2RM
...3x2 at 85% of 2RM
Record heaviest load.


Muscle up Tempo Skill Work
...3x5 Tempo Strict Ring Thing Muscle Up
...3x5 Tempo False Grip Ring Body Row (Feet on Box)
...3x5 Tempo Strict Ring Dip
*5 sec up, 5 sec down on each movement.


AMRAP in 15 minutes:
...10 Abmat Sit Ups
...10 Push Ups
...1 Rope Climb
Record rounds/reps.


For time:
...1600m Run
...4 D-Ball to Shoulder (100/70#)
...1200m Run
...8 D-Ball to Shoulder (100/70#)
...800m Run
...12 D-Ball to Shoulder (100/70#)
...400m Run
...16 D-Ball to Shoulder (100/70#)
Record time.

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