Monday, July 23, 2018

2018-07-24 WOD

A minor villain in Gotham City who can use his psychic abilities to surround himself in lethal flames! So he's basically like the Human Torch but he can't fly... Tomorrow's WOD is named after P-Rex because it will feel like your whole body is on fire! Muah ha ha!



Batman Cycle Week 1

"Phosphorus Rex" [Rx]
AMRAP in 6 minutes:
...60/50 cal Bike
...1 Victory Lap
At the start of every minute, complete 3 cleans (155/105#), including the start of the metcon.

Rest 1 minute, then...

AMRAP in 6 minutes:
...50/45 cal Row
...1 Victory Lap
At the start of every minute, complete 5 weighted overhead sit ups (35/25# plate), including the start of the metcon.
Record total calories from both AMRAPs.



COMPETITORS

"Phosphorus Rex" [Comp]
AMRAP in 6 minutes:
...60/50 cal Bike
...1 Victory Lap
At the start of every minute, 3 cleans (185/125#), including the start of the metcon.

Rest 1 minute, then...

AMRAP in 6 minutes:
...50/45 cal Row
...1 Victory Lap
At the start of every minute, 5 weighted overhead sit ups (45/35# plate), including the start of the metcon.
Record total calories from both AMRAPs.



Bodybuilding, Lower Body Focus
3 Sets
...6 Barbell Hip Thrust with 3s Hold at Top
...15 Sumo Stance Good Mornings 75/55
...6 Paused Squat Jump



Strongman
3 Rounds:
...15 Hip Extensions
...Max Distance Sandbag/DBall Carry (150/100#)
*Rest 3 minutes between rounds.



3 Rounds AFAP
...10 Double Kettlebell Snatch (44/26#)
...25' Double KB Front Rack Lunge
...25' Double KB OH Lunge
...Rest 3 minutes
Record total time (including rest).

No comments:

Post a Comment