Monday, February 19, 2018

2018-02-20 WOD

Superman Cycle Week 1

Snatch:
...Build up to a single at 90% of 1RM
Record heaviest load.


3 RFT:
...10 Deadlifts (225/155#)
...15 HSPU
...25 Wall Balls (20/14#)
...50 Double Unders
*Time cap of 14 minutes. Record time.


COMPETITORS

No Hook No Foot Snatch:
...Heavy Single*
...3x2 at 90% of heavy single
*Shoot for 85% of 1RM snatch.
Record heaviest load.


3 RFT:
...10 Deadlifts (225/155#)
...15 HSPU
...25 Wall Balls (20/14#)
...50 Double Unders
*Time cap of 14 minutes Record time.


5 RFT:
...10 Calorie SkiErg
...10 Chest to Bar Pull Ups
...Rest 1 minute
*Treat this like skill work. The SkiErg is intended to tire you out. Stay focused on maintaining technique while tired.

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