Tuesday, February 13, 2018

2018-02-14 WOD

Wonder Woman Cycle Week 10

"Hold On" [RX]
For time:
...30 Kettlebell Swings (53/35#)
...20 Toes to bar
...30 DB Snatch (50/35#)
Time cap of 7 minutes. Record time.


Push Press
...Build to a Heavy Single
Record heaviest load.


COMPETITORS

"Hold On" [Comp]
...30 Kettlebell Swings (70/53#)
...20 Toes to bar
...30 DB Snatch (70/50#)
Time cap of 7 minutes. Record time.


3 Rounds, working for 1:00, resting for 30 sec:
...Max Effort KB Snatch (53/35#) (switch every 5 reps)
...Max Effort Assault Bike (Calories)
...Max Effort GHD Sit Up
...Max Effort Double Under (one point for every 10 reps)
Record lowest round for each movement.


Push Press
...Build to a Heavy Single
Record heaviest load.


3 unbroken sets NOT for time:
...5 Strict Chest to Bar
...12 Barbell Pendlay Row


3 sets
...20 Snatch Grip Strict Press
...15 Lateral DB Raise

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