Tuesday, August 23, 2016

2016-08-24 WOD

Batman Cycle Week 8

Batgirl, Barbara Gordon, who eventually becomes the cyber-hacker Oracle (after the events of Batman: The Killing Joke), was/is the iconic Batgirl, despite several other characters taking on the mantle of Batgirl. Since DC has decided to mix things up with the Flashpoint storyline (where Barry Allen goes back in time and changes history), Barbara Gordon has been cured of her paralysis and is back as Batgirl!

But remember, today is a double-metcon day in class! So after Batgirl, get ready for Deathstroke! Wade Wilson is such a great adversary of Batman since he's just as strategic in his battle plans and as good of a martial artist as Batman himself! Just be prepared to fight for this WOD!


"Batgirl" [RX]
9-15-21 reps for time of:
...Dumbbell Thrusters (2x 45/30#)
...Ring Dips
Time cap of 9 Minutes. Post time.


"Deathstroke" [RX]
5 RFT of:
...12/10 Calorie Row
...6 Power Snatch (115/75#)
...6 C2B Pull Ups
Time cap of 12 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Sumo Deadlift
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


"Batgirl" [Comp]
3 RFT of:
...9-15-21 Kettlebell Thrusters (53/35#)
...3-6-9 Bar Muscle Ups
Post time.


"Deathstroke" [Comp]
5 RFT of:
...12/10 Calorie Bike
...6 Power Snatch (135/95#)
...3 Ring Muscle Ups
Post time.

Monday, August 22, 2016

2016-08-23 WOD

Batman Cycle Week 8

Poison Ivy (Pamela Lillian Isley) is a villain of Batman, created by Robert Kanigher and Sheldon Moldoff, making her first appearance in Batman #181 (June 1966). Poison Ivy is one of Batman's most enduring and powerful enemies, as she is one of the few members of his rogues gallery to display anything close to superpowers. She commonly uses toxins from plants and mind-controlling pheromones for her criminal activities, which have even been powerful enough to control even Superman (in the Hush storyline) and pit him against Batman (even though there was no official "victory", Batman gave Superman a good whoopin' and saved the day).


Every 90 seconds for 10 rounds:
...1 Squat Snatch (75-90% of 1RM)
Post heaviest load.


"Poison Ivy" [RX]
3 RFT of:
...800m Run
...15 Back Squats (145/100#)
Time cap of 18 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Overhead Squat
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Poison Ivy"" [Comp]
3 RFT of:
...800m Run
...20 Back Squats (165/110#)
Time cap of 18 minutes. Post time.


Eccentric Deficit Snatch Grip Deadlift:
...5x3 reps (80-85% of your snatch 1RM)
Choose a riser from 1/2" - 4" tall. Starting position should be identical to that of the snatch. Deadlift the bar to full extension as though you were snatching it. Lower the bar with a 6 second eccentric descent. Stop just above the ground before explosively standing back up to full extension and performing a high pull. Use lifting straps if grip is a factor.


4 rounds NOT for time of:
...25 Hollow Rocks
...25 Hip Extensions
...30 sec L-sit hold

Sunday, August 21, 2016

2016-08-22 WOD

Batman Cycle Week 7

Sigma Strength Protocol: Bench Press
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


"The Dynamic Duo" [RX]
In teams of 2,
3 RFT of:
...20 Shoulder to Overhead (135/95#)
...2 Rope Sled Pulls (55/35#)
...20 Power Cleans (155/105#)
Time cap of 14 minutes. Switch partners as needed. Post time.


COMPETITORS

"The Dynamic Duo" [Comp]
In teams of 2,
3 RFT of:
...20 Shoulder to Overhead (155/105#)
...2 Rope Sled Pulls (105/65#)
...20 Power Cleans (185/125#)
Time cap of 14 minutes. Switch partners as needed. Post time.


Muscle Up Progression 12:
...7x5 False Grip Chest To Ring Pull Up
Must maintain false grip through the entire range of motion. Stop the instant you lose the false grip, but make sure to hit the total volume of reps.


Sigma Gymnastics Endurance Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping Ring Dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


"The Batcave"
4 cycles of:
AMRAP in 3 minutes:
...30 Double Unders
...20 Air Squats
...10 Chest To Bar Pull Ups
Rest 1 min between AMRAPs, pick up where you left off. Post total rounds completed.

Thursday, August 18, 2016

2016-08-19 WOD

Batman Cycle Week 7

Orpheus was an undercover agent for the Batman to infiltrate and command the major gangs in Gotham City in the "War Games" storyline. The Black Mask eventually killed Orpheus and took his place, giving him ultimate control of all the crime in Gotham City...


Sigma Strength Protocol: Back Squat
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


"Orpheus" [RX]
3 RFT of:
...15 Front Squats (135/95#)
...12 Bar Facing Burpees
...9 Power Snatch (115/75#)
Post time.


COMPETITORS

"Orpheus" [Comp]
3 rounds for time:
...15 Front Squats (155/105#)
...12 Bar Facing Burpees
...9 Power Snatch (135/95#)
Post time.


Every 90 seconds for 10 rounds:
...2 Jerks at 90-100%
Drop and reset to blocks between each rep. Focus on speed and position. If 90-100% isn't there, drop the weight down and focus on hitting quality reps.


Jerk Recovery -OR- Jerk Drives
Every 90 seconds for 10 Rounds:
...1 Jerk Recovery at 100-120% of your 1RM Jerk.
-OR-
...1 Jerk Dip/Drive at 100-120% of your 1RM Jerk
Post loads.


Handstand Walking Practice:
...Spend 10 minutes working on handstand walking progressions. Begin just by trying to hold a freestanding handstand, then progress to walking into a wall, walking across the floor, and finally, setup an obstacle course!


5 RFT of:
...15 Box Jump Overs (24/20")
...5 Paralette HSPU
...Rest 1 Minute
Post time.

Wednesday, August 17, 2016

2016-08-18 WOD

Batman Cycle Week 7

Every 90 Seconds for 10 Rounds:
...Rds. 1-5: Low Hang Squat Clean and Split Jerk (80-100% of 1RM LHC&J)
...Rds. 6-10: Squat Clean and Split Jerk from the floor (80-100% of 1RM LHC&J)
For the low hang, proper clean deadlift (as though it were a full clean), then descend to the low hang. Full 1 second pause at the low hang before executing the clean. No pause for the jerk. Focus on technique when starting from the floor! Try to find and nail the low hang and power position that we've been drilling the last few weeks.


CORE WORK
4 rounds NOT for time, go for unbroken sets: [RX]
...15 Hollow Rocks
...15 Good Mornings 75/55#
...15 Abmat Sit Ups (30/20#)
...15 Superman Rocks


COMPETITORS

Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).


6 rounds of:
...400m Tempo Run
...Rest 2 minutes
Try to maintain the same pace across all 6 rounds. Bring a watch across the street or try to find a track to do it on. Post slowest time as score, all times in comments.


Every 3 minutes for 5 Rounds:
...3 Tempo Back Squat @ 60-70% of 1RM (60X0)
6 second eccentric, no pause at bottom, explosively stand up! Post loads.


Sigma Strength Protocol: Sumo Deadlift
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


5 rounds NOT for time, go for unbroken sets:
...20 Hollow Rocks
...15 Hip Extensions
...10 GHDSU
...5 Glute Ham Raises

Tuesday, August 16, 2016

2016-08-17 WOD

Batman Cycle Week 7

"They told me there was nothing out there, nothing to fear. But the night my parents were murdered I caught a glimpse of something. I’ve looked for it ever since. I went around the world, searched in all the shadows. And there is something out there in the darkness, something terrifying, something that will not stop until it gets revenge... Me."
--Batman


Sigma GE Progression (HSPU)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping Handstand PU*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (deficit).


"Nothing to Fear" [RX]
In teams of 2*, every 2 minutes for 10 rounds:
...25 Double Unders
...Max calories Bike or Row in remaining time
Switch partners every round. Post total calories.
*COMPETITORS: solo, no partner.


COMPETITORS

Sigma Muscle Up Progression 11:
...6x5 reps Muscle Up Transitions
*Free ring, FOB, Negative, or Ring Thing. Choose the hardest possible progression.


Sigma Strength Protocol: Shoulder Press
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


4 rounds of:
...Max effort L-Sit Hold
...Rest 90 seconds
...15 Glute Bridges (135/95#)
...Rest 90 seconds
Post total L-sit time.


Snatch (OPTIONAL):
...Build to a heavy single in the Snatch.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional snatch practice. Keep the weight lower than what you hit for your 1RM LOW hang snatch. Time cap of 15 minutes.

Monday, August 15, 2016

2016-08-16 WOD

Batman Cycle Week 7

Sigma Kipping PU Progression
Every 2 Minutes for 5 Rounds:
...10 Unbroken Kipping Pull Ups
*Kipping or Butterfly is allowed. If you finish all 5 rounds unbroken move to a harder progression; C2B, Weighted Pull Up, Weighted C2B, etc.


"Nemesis" [RX]
5 RFT of:
...300/250m C2 Row
...12 Bench Press (135/95#)
...1 Rope Climb
...Rest 90 seconds
Post time.


COMPETITORS

"Nemesis" [Comp]
5 RFT of:
...300/250m C2 Row
...12 Bench Press (155/105#)
...2 Rope Climb
...Rest 90 seconds
Post time.


Sigma Strength Protocol: Front Squat
...3x8, build to daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Recovery Front Squat:
...Build to a heavy double
Post heaviest load.


"LEGendary"
3 RFT of:
...400m run
...100' Walking Lunges
...25 Air Squats
*Wear a 20/14# vest. Post time.


Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional C&J practice. Keep the weight lower than what you hit for your 1RM LOW hang C&J. Time cap of 15 minutes.