Sunday, July 24, 2016

2016-07-25 WOD

Batman Cycle Week 4


However, Anarky is more like V for Vendetta (crimes with a political agenda), but in a different comic book universe. For you comic nerds out there: https://en.wikipedia.org/wiki/Anarky

"Anarky" [RX]
4 rounds for time of:
...15 Push Press (95/65#)
...50 Double Unders
...15/12 Calorie Bike
...Rest 1 minute
Time Cap Of 15 minutes. Post time.


Dumbbell Work
3x10 Each:
...Dumbbell Rows
...Dumbbell Flyes
...Dumbbell Curls
...Palov Press (10/side)


COMPETITORS

Technique Primer:
...6x1 Tall Jerk

Find 1RM Jerk.
Must receive the bar with locked out arms. Pressing out is a no rep.


Sigma Strength Protocol: Back Squat
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Anarky" [Comp]
4 rounds for time of:
...15 Push Press (115/75#)
...50 Double Unders
...15/12 Calorie Bike
...Rest 1 minute
Time Cap Of 15 minutes. Post time.


Recovery Front Squat
...build to a heavy double.
*Post Load.


Dumbbell Work
3x10 Each:
...Dumbbell Rows
...Dumbbell Flyes
...Dumbbell Curls
...Palov Press (10/side)

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