Monday, February 26, 2018

2018-02-27 WOD

Superman Cycle Week 2

HS Walk Practice
6 rounds:
...Max unbroken HS Walk (up to 25')
...Rest 60 seconds
Record total feet (5' increments). If you cannot HSW, scale to static handstand holds against the wall.


3x AMRAP in 3 minutes:
...12/9 calorie Bike
...9 Chest to Bar Pull Ups/3 Bar Muscle Ups
...6 Squat Cleans (145/95#)
Rest 3 minutes between AMRAPs, starting where you left off each time. Alternate between C2B and BMU every round. Record total rounds/reps.


COMPETITORS

HS Walk Practice
6 rounds:
...Max unbroken HS Walk (up to 25')
...Rest 60 seconds
Record total feet (5' increments).


3x AMRAP in 3 minutes:
...12/9 calorie Bike
...9 Chest to Bar Pull Ups/3 Bar Muscle Ups
...6 Squat Cleans (185/125#)
Rest 3 minutes between AMRAPs, starting where you left off each time. Alternate between C2B and BMU every round. Record total rounds/reps.


6 Rounds:
...5 Calorie Bike Easy
...5 Calorie Bike Moderate
...5 Calorie Bike AHAP
Use RPMs to gauge difficulty and try to stay consistent. Record total time. Note average RPMs at each level in comments.

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