Monday, February 27, 2017

2017-02-28 WOD

Grant and Justin going for the redo on 17.1 earlier today!

Superman Cycle Week 2

"Black Zero" [RX]
In teams of 2,
5 Rounds:
...50/40 Calorie Bike
...30 Kettlebell Swings (53/35#)
...20 Wall Balls (30/20#)
Post time.


"Black Zero" [Comp]
In teams of 2,
5 Rounds:
...60/50 Calorie Row
...30 Kettlebell Swings (70/53#)
...10 D-Ball Over Shoulder (100/70#)
Post time.

3 Rounds:
...2x25' Overhead Walking Lunge (115/75#)
...2x25' Handstand Walk
Post time.

NOT For Time:
...75 Hip Extensions

Thruster Cycling Progression
...Build to a daily max thruster from the rack
Every 90 Seconds for 3 rounds:
...8/6 Calorie AAB SPRINT
...10 Unbroken Thrusters (50% 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 rack.

Overhead Squat
...3x3 build to a daily max
...2x3 (80% of daily max)
Post heaviest load.

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