Wednesday, March 14, 2018

2018-03-15 WOD

#18point4

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What does it mean, Dave?!?!??!!?

Superman Cycle Week 4

Back Squat:
...3x5 up to 75% of 1RM
...3x1 up to 90%
Record heaviest load.


In teams of 2, for time:
...100m Rope Sled Pull (135/95#)*
...400m Sled Push/Sled Drag (135/95#)**
*One partner working at a time on the rope sled pull. Must complete full 100m in 50' increments.
**Both partners can work at the same time (one pushing while the other pulls).
Record time.


COMPETITORS

Back Squat:
...3x5 up to 75% of 1RM
...3x1 up to 90%
Record heaviest load.


In teams of 2, for time:
...100m Rope Sled Pull (135/95#)*
...400m Sled Push/Sled Drag (135/95#)**
*One partner working at a time on the rope sled pull. Must complete full 100m in 50' increments.
**Both partners can work at the same time (one pushing while the other pulls).
Record time.


4 Sets NOT For Time:
...6 Eccentric FOB Ring Body Row
...6 Strict Toes to Bar
...10 Eccentric Hip Extensions
*Lower with control for 3-5 sec on all movements.

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