Monday, August 01, 2016

2016-08-02 WOD

Batman Cycle Week 5

"Alpha" [RX]
For Time:
...1000/900m Row
...10 Power Cleans (185/125#)
...1/0.9 mile Bike
...60 Wall Balls (20/14#)
Time cap Of 12 minutes. Post time.


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


COMPETITORS

"Alpha" [Comp]
For time:
...1000m Row
...10 Power Cleans (225/145#)
...1 mile Bike
...60 Wall Balls (30/20#)
Post time.


Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional C&J practice. Keep the weight lower than what you hit for your 1RM LOW hang C&J. Time cap of 15 minutes.


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)"


Sigma Muscle Up Progression:
...6x5 False Grip Chest To Ring Pull Up
Must maintain false grip through the entire range of motion. Stop the instant you lose the false grip, but make sure to hit the total volume of reps.


"Silver Monkey"
4 RFT of:
...200m Run
...12 Toes to Bar
...Rest 30 Seconds
Post time.

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