Monday, August 15, 2016

2016-08-16 WOD

Batman Cycle Week 7

Sigma Kipping PU Progression
Every 2 Minutes for 5 Rounds:
...10 Unbroken Kipping Pull Ups
*Kipping or Butterfly is allowed. If you finish all 5 rounds unbroken move to a harder progression; C2B, Weighted Pull Up, Weighted C2B, etc.


"Nemesis" [RX]
5 RFT of:
...300/250m C2 Row
...12 Bench Press (135/95#)
...1 Rope Climb
...Rest 90 seconds
Post time.


COMPETITORS

"Nemesis" [Comp]
5 RFT of:
...300/250m C2 Row
...12 Bench Press (155/105#)
...2 Rope Climb
...Rest 90 seconds
Post time.


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


Recovery Front Squat:
...Build to a heavy double
Post heaviest load.


"LEGendary"
3 RFT of:
...400m run
...100' Walking Lunges
...25 Air Squats
*Wear a 20/14# vest. 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.

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