Wednesday, July 06, 2016

2016-07-07 WOD

Batman Cycle Week 1

Ra's al Ghul, one of the most famous recurring villains in the Batman comics. He is also the villain portrayed by Ken Watanbe AND Liam Neeson in Batman Begins. In the comics, he is almost immortal through regular use of the Lazarus Pits which mystically rejuvenate him and bring Ra's renewed youth throughout the generations. In the Christopher Nolan Batman trilogy, it seems as though they're treating "Ra's al Ghul" more of a title than a name (which actually means "The Demon's Head") which gets passed on when the previous leader dies. Ra's al Ghul is the leader of the League of Assassins, and whose daughter, Talia al Ghul, has a son with Batman (Damian Wayne), who later becomes the fourth Robin.


Sigma Pull Up Progression:
...Spend 5 minutes working on kipping pull up technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get 40+ reps strict. If you can't finish a set strict, switch to kipping. If you get 40 or more reps strict, move to a harder progression (C2B).


"Ra's al Ghul"
10 Rounds For Time Of:
...10 Wall Balls (20/14#)
...5 Bar Dips*
*Ring Dips are Rx+1. Time cap of 16 minutes. Post time.


COMPETITORS

RECOVERY DAY:
...30 Minutes of LISS followed by 30 minutes of Mobility


Do these WODs on Saturday, 2016-07-09:

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


"Ra's al Ghul" [COMP]
10 rounds for time of...
...10 Wall Balls @30/20#
...3 Ring Muscle Up
Post time.


Sigma Pull Up Progression:
...Spend 5 minutes working on kipping pull up technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get 40+ reps strict. If you can't finish a set strict, switch to kipping. If you get 40 or more reps strict, move to a harder progression (C2B).


NOT For Time:
Four Rounds of:
...20 Hollow Rocks
...15 Lightweight Hip Extensions
...10 Palov Press


Weighted Jumps:
...5 Agility Ladder Drills (20/14# Vest)
...5 Agility Ladder Drills (no vest)
...5x5 Weighted Squat Jumps to 12" Target (20/14# Vest)
...5x5 Squat Jumps to 12"" Target (no vest)

No comments:

Post a Comment