Wednesday, January 25, 2017

2017-01-26 WOD

Doctor Domino has only appeared in one 1973 comic book, Wonder Woman #205. How he sees, considering his head is a large domino, should be questioned. 1973 was a strange year for comics, no doubt.

Wonder Woman Cycle Week 6

"Domino" [RX]
In Teams of 2:
3 Rounds:
...30 Box Jumps (24/20")
...20 Power Clean and Jerk (135/95#)
Time cap of 24 minutes.


With a running clock
AMRAP in 8 Minutes:
...10 Cal Bike
...10 Deadlift (225/155#)
Rest until the 12 min mark, then:
...60 Toes to Bar for time (open with a set of max unbroken reps)
Post rounds/reps and time.

"Domino" [Comp]
In Teams of 2:
3 Rounds:
...800m run
...30 Box Jumps (24/20")
...20 Power Clean and Jerk (165/115#)
Post time.

Snatch Cycling Progression
...Build to a daily max power snatch
Then, every 90 Seconds for 3 rounds:
...8/6 Calorie Row SPRINT
...10 Unbroken T&G Power Snatch (60% of daily max)
Post heaviest load and total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the calories and then immediately do as many quality unbroken reps as possible (up to 10 per round). No resting in the overhead position or the hang.

Push Press
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load.

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