Thursday, July 07, 2016

2016-07-08 WOD

Batman Cycle Week 1

Firefly, a villain of Batman who is a master of pyrotechnics and explosives! He is equipped with a flamethrower, napalm, grenades, and a jet-pack for flight. Expect this WOD to burn!


1RM High Hang Squat Clean & Jerk:
...Find 1RM with a full 1 second pause in the high hang position. NO "banging" or "heaving" the weight. Focus on the technique and form!


"Firefly"
4 rounds for time of:
...25 calorie C2 Row
...20 Slam Balls (30/20#)
...15 Toes to Bar
Post time.


COMPETITORS

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


Sigma Muscle Up Progression 1:
...Max rep strict MU. If less than 3, find weighted 3RM Ring Thing MU.
Then
...5x5 Kip to Hips


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!

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