Sunday, February 11, 2018

2018-02-12 WOD


Wonder Woman Cycle Week 10

Deadlift
...Build to a Heavy Single
Record heaviest load.


4 RFT:
...12 Bar Facing Burpees
...6 Deadlift (185/125#)
...3 Squat Cleans (185/125#)
Record time.


COMPETITORS

Deadlift
...Build to a Heavy Single
Record heaviest load.


4 RFT:
...12 Bar Facing Burpees
...6 Deadlift (225/155#)
...3 Squat Cleans (225/155#)
Record time.


4 RFT:
...9 Push Press (135/95#)
...6 D-Ball Over Shoulder (100/70#)
...3 Ring Muscle Up
...Rest 60 seconds
Record time.


Running Intervals
5 Rounds:
...Run 60 seconds at a moderate pace
...Run 30 seconds at a fast pace
...Run 60 seconds at a moderate pace
...Run 30 seconds at fastest pace
...Walk 60 seconds


3 Sets NOT For Time:
...3 Barbell Bench Press w/ 5 Sec Isometric Hold (~70% of 1 RM)
...ME Plyo Push Up to 45 lb Plate (once you stop, you're done)
3 Sets
...20 Alternating 1 Arm KB Strict Press
...3 Strict Handstand Push Up w/ 5 Sec Eccentric Load

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