Wednesday, July 13, 2016

2016-07-14 WOD

Batman Cycle Week 2

Knightfall is a major storyline in the Batman comics in which Bane releases all the prisoners from Arkham Asylum, then attacks Batman within the Batcave when he is at the peak of his exhaustion and sleep deprivation. Bane goes on to break Batman's back, who is then replaced by Jean-Paul Valley (Azrael) as an armored Batman. After Bruce Wayne is mystically healed, he battles against the new Batman to reclaim the cape and cowl. This is the storyline that the film, The Dark Knight Rises, is based on.


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.


"Knightfall"
3 RFT:
...21-15-9 Thrusters (95/65#)
...150-100-50' Sled Drag (55/35#)
Time cap of 10 minutes. Post time.


COMPETITORS

CrossFit 2016 Regional WOD #7
3 RFT:
...21-15-9 Thrusters (95/65#)
...3-2-1 Legless Rope Climbs
Time cap of 10 minutes. Regionals time cap was 6 minutes. Post time.


Sigma Muscle Up Progression 3:
...6x3 Muscle Up Transitions
*Free ring, FOB, Negative, or Ring Thing. Choose the hardest possible progression.


Sigma Gymnastics Endurance 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 40+ reps strict. If you can't finish a set strict, switch to kipping. If you get 40+ reps strict, move to a harder progression (deficit) next time.


3 rounds for time of:
...15 Sumo Deadlifts (225/155#)
...9 D-Ball Over Shoulder (100/70#)
...6 Bar Muscle Ups


Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Focus on technique rather than load. If your form breaks down and/or you have more than 2 misses, immediately drop to 80% and hit a solid rep to finish the session. This is an OPTIONAL piece for the day intended for those who want additional Oly work. Feel free to substitute it for another piece of the day's programming if you have limited time/capacity.

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