Thursday, September 22, 2016

2016-09-23 WOD

Flash Cycle Test Week

Since Superman and Batman are the two oldest superheroes, a lot of other comic writers have tried to copy their success by either copying some elements of the heroes or even their villains. The Trickster is heavily inspired by the Joker and is even portrayed by Mark Hamill (both in live-action and by voice in animation) who is also the same voice actor for the Joker in Batman: The Animated Series.


"Trickster"
In 3 minutes complete:
...10 Calorie AAB
...10 Wall Balls (20/14#)
...10 Burpees to 6"
*If completed before 3 minutes, add 3 minutes to the clock and proceed to begin another round, adding 5 reps to each movement. Continue until you can't complete a round before time is up! You do NOT need to wait until the 3 minutes is up to begin the next round.

Rd 1: 10 reps each, complete by 3 minutes.
Rd 2: 15 reps each, complete by 6 minutes.
Rd 3: 20 reps each, complete by 9 minutes.
Etc.


COMPETITORS

Back Squat, find a 5RM. Time cap of 15 minutes.

Wednesday, September 21, 2016

2016-09-22 WOD

Flash Cycle Test Week

"Heat Wave" [RX]
AMRAP in 30 Minutes:
...20 DB Push Press (35/25#)
...25 Calorie Row
...30 KB Swings (53/35#)
...35 Air Squats
...400m Run
Post rounds/reps.


COMPETITORS

RECOVERY DAY:
...10 Minute Light Row
...10 Minute Continuous Sled Drag (35/25#)
...10 Minute Light Assault Bike
...30 Minutes Mobility


As always, we recommend that Thursdays should be a Recovery Day, and that you do these WODs on Saturday:
"Heat wave" [Comp]
AMRAP in 40 Minutes:
...20 DB Push Press (45/35#)
...25 Calorie Bike
...30 KB Swings (70/53#)
...35 Air Squats
...400m Run
Post rounds/reps.


Find a 1RM of the complex:
...Snatch Balance + Hang Power Snatch + Hang Squat Snatch
Start from the rack. No more than 3 failed attempts. Post heaviest load.

Tuesday, September 20, 2016

2016-09-21 WOD

Flash Cycle Test Week



"The Green Arrow"
15-12-9 reps for time.
...Toes to Bar
...Front Squats (145/100#)*
*COMPETITORS: 185/135#
Post time.


COMPETITORS

"Garrick"
For Time and Load:
...2k row [10 minute cap]
...At 10 min mark, 6 minutes to establish a 1RM bench press.
*2k row and 1RM bench press are scored separately.

Monday, September 19, 2016

2016-09-20 WOD

Flash Cycle Test Week

Barry Allen is said to be the fastest of all the Flashes. Many others who have worn the lightning bolt have been merely a conduit of the "Speed Force", whereas Barry Allen seems to have special bond with it, making him faster than all the others! So during this WOD, be like Barry and run FAST!


"Barry Allen"
For Time and Load:
...5k Run (take 1 Mile Split)
...Rest 5 Minutes
...8 minutes to establish a 1RM Deadlift
*1 mile run, 5k, and 1RM deadlift are all scored separately.


COMPETITORS

"Gladiator"
...21 Hang Power Snatch (115/75#)
...18 Overhead Squats (115/75#)
...15m Handstand Walk (50 ft)
...12 Strict Handstand Push Ups
...9 Ring Muscle Ups
Post time.

Sunday, September 18, 2016

2016-09-19 WOD

Flash Cycle Test Week

Find a 1RM of the complex:
...1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
*No more than 3 failed attempts.


"Frantic" [RX]
9-15-21 reps for time of:
    Thruster (95/65#)
    Pull Up
*3 burpee penalty anytime you break on either movement mid-round. Time Cap of 15 minutes.


COMPETITORS

"Frantic" [Comp]
9-15-21 reps for time of:
...Thruster (115/75#)
...Chest to Bar Pull Up
*3 lateral burpees anytime you break on the thruster. 3 burpees to target anytime you break on the pull ups. Time cap of 15 minutes.


"Phoenix"
For Total Reps:
...Assault Bike Tabata
...Rest 4 Minutes
...Assault Bike Tabata
*Score is total reps after both tabatas. Record individual tabata scores in the comments.

Thursday, September 15, 2016

2016-09-16 WOD

Batman Cycle Retest Week

Just remember, when we tell you to use your feet when climbing the rope in this WOD, the 1960's Batman is NOT the desired technique to follow!


6 RFT of:
...5 Strict Pull Ups
...5 Strict Ring Dips
Time cap of 10 minutes. Post time. Compare to 2016-07-01.


The Dark Knight"
AMRAP in 8 Minutes:
...12/10 Air Assault Bike Calories
...6 Box Jump (30/24")
...2 Rope Climbs
Post rounds/reps.


COMPETITORS

Instead of strict pull ups and dips,
For time:
...30 Ring Muscle Ups
Time cap of 10 minutes. Post time. Compare to 2016-07-01.

Wednesday, September 14, 2016

2016-09-15 WOD

Batman Cycle Retest Week



1RM Overhead Squat.


"Speal v. Chan"
5 rounds for time of:
...5-4-3-2-1 Squat cleans (225/145#)
...2-4-6-8-10 Parallette HSPU
Time cap of 15 minutes. Post time. Compare to 2014-04-07.


COMPETITORS

400m Farmer Carry (70/53#) for time.