Monday, February 12, 2018

2018-02-13 WOD

Tomorrow's WOD is named after Cerberus, the three-headed dog that guards the Underworld and prevents souls from escaping! And look at that! Tomorrow's WOD has 3 parts to it as well! Just try to make it out alive!


Wonder Woman Cycle Week 10

"Cerberus"
For time:
...21 Thrusters (95/65#)
Then, 3 rounds:
...21-15- 9 HSPU
...15-15-15 Box Jump Overs (24/20")
... 9 -15-21 Pull Ups
Then:
...21 Thrusters (95/65#)
Record time.


COMPETITORS

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


"Cerberus"
For time:
...21 Thrusters (95/65#)
Then, 3 rounds:
...21-15- 9 HSPU
...15-15-15 Box Jump Overs (24/20")
... 9 -15-21 Pull Ups
Then:
...21 Thrusters (95/65#)
Record time.


For time:
...200 Double Unders
*Subtract 10 reps everytime you break. Record time. Compare to 2017-1-17.


Core Dynamic and Holds
...20-30 minutes of yoga/ROMwod/mobility. Focus on recovering from the day and opening up any trouble spots.

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