Wednesday, February 14, 2018

2018-02-15 WOD

Wonder Woman Cycle Week 10

Front Squat:
...Build to a Heavy Single
Record heaviest load.


Every 2 minutes for 10 rounds:
...10/8 Calorie Bike
...4 Hang Power Clean (115/75#)
...8 Jerks (115/75#)
Record total reps. Perfect score = 220/200 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:

Front Squat:
...Build to a Heavy Single
Record heaviest load.


10 minutes of Pegboard practice!
-- OR --
Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken per grip):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet use band assistance, work up to 3x4, then start again at 2x3 with lighter band assistance.


AMRAP in 5 minutes:
...5 Deadlift (315/225#)
...5 Bar Muscle Up
...10 Calorie SkiErg
Record rounds/reps.


Every 2 minutes for 10 rounds:
...10 Calorie Row
...4 Hang Power Clean (155/105#)
...8 Jerks (155/105#)
Record total reps. Perfect score = 220 reps.

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