Tuesday, February 20, 2018

2018-02-21 WOD

Hey everyone! Remember, the Open starts on Thursday and we will be doing 18.1 as the class WOD on Friday! And we have absolutely no clue what Dave Castro will announce, we're going to build up to a heavy-ish lift, then some moderate EMOM conditioning and skill work! If you are competing in the Open this year, remember that if you go too crazy on Wednesdays, you'll still be sore on Fridays!

Superman Cycle Week 1

Back Squat
...3x1 up to 90% of 1RM
Record heaviest load.


5 rounds:
...Min 1: 10/8 cal Row
...Min 2: 10 Burpees to 6" target
...Min 3: 25' Handstand Walk (5' = 1 rep)
Record total reps. Perfect score = 125/115 reps.


COMPETITORS

Back Squat
...3x1 up to 90% of 1RM
Record heaviest load.


5 rounds:
...Min 1: 10/8 cal Row
...Min 2: 10 Burpees to 6" target
...Min 3: 25' Handstand Walk (5' = 1 rep)
Record total reps. Perfect score = 125/115 reps.


For calories:
...Assault bike tabata (20 work, 10 rest)
...Rest 2 minutes
...Assaule bike tabata (10 work, 20 rest)
Record total calories.

No comments:

Post a Comment