Thursday, July 14, 2016

2016-07-15 WOD

Batman Cycle Week 2

Technique Primer:
...6x1 Scarecrow Snatch

Every 2 Minutes for 7 Rounds:
...2 High Hang Squat Snatch at 80-90% of your 1RM
Drop and reset each rep. Proper snatch deadlift (as though it were a full snatch) every time. Full 1 second pause in the high hang before each lift.


3 RFT:
...100' Bear Crawl
...50 Double Unders
...15 Ring Dips
...Rest 1 Minute
Post time.


COMPETITORS

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


3 RFT:
...50' Handstand Walk
...50 Double Unders
...15 Ring Dips from MU Height
...Rest 1 Minute
Post time.


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)


3 RFT:
...20 Slam Balls @30/20#
...15 GHD Sit-ups
...10 Kettlebell Snatches (70/53#)
Post time.

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