Tuesday, August 16, 2016

2016-08-17 WOD

Batman Cycle Week 7

"They told me there was nothing out there, nothing to fear. But the night my parents were murdered I caught a glimpse of something. I’ve looked for it ever since. I went around the world, searched in all the shadows. And there is something out there in the darkness, something terrifying, something that will not stop until it gets revenge... Me."
--Batman


Sigma GE 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 at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (deficit).


"Nothing to Fear" [RX]
In teams of 2*, every 2 minutes for 10 rounds:
...25 Double Unders
...Max calories Bike or Row in remaining time
Switch partners every round. Post total calories.
*COMPETITORS: solo, no partner.


COMPETITORS

Sigma Muscle Up Progression 11:
...6x5 reps Muscle Up Transitions
*Free ring, FOB, Negative, or Ring Thing. Choose the hardest possible progression.


Sigma Strength Protocol: Shoulder Press
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


4 rounds of:
...Max effort L-Sit Hold
...Rest 90 seconds
...15 Glute Bridges (135/95#)
...Rest 90 seconds
Post total L-sit time.


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

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