Thursday, August 18, 2016

2016-08-19 WOD

Batman Cycle Week 7

Orpheus was an undercover agent for the Batman to infiltrate and command the major gangs in Gotham City in the "War Games" storyline. The Black Mask eventually killed Orpheus and took his place, giving him ultimate control of all the crime in Gotham City...


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


"Orpheus" [RX]
3 RFT of:
...15 Front Squats (135/95#)
...12 Bar Facing Burpees
...9 Power Snatch (115/75#)
Post time.


COMPETITORS

"Orpheus" [Comp]
3 rounds for time:
...15 Front Squats (155/105#)
...12 Bar Facing Burpees
...9 Power Snatch (135/95#)
Post time.


Every 90 seconds for 10 rounds:
...2 Jerks at 90-100%
Drop and reset to blocks between each rep. Focus on speed and position. If 90-100% isn't there, drop the weight down and focus on hitting quality reps.


Jerk Recovery -OR- Jerk Drives
Every 90 seconds for 10 Rounds:
...1 Jerk Recovery at 100-120% of your 1RM Jerk.
-OR-
...1 Jerk Dip/Drive at 100-120% of your 1RM Jerk
Post loads.


Handstand Walking Practice:
...Spend 10 minutes working on handstand walking progressions. Begin just by trying to hold a freestanding handstand, then progress to walking into a wall, walking across the floor, and finally, setup an obstacle course!


5 RFT of:
...15 Box Jump Overs (24/20")
...5 Paralette HSPU
...Rest 1 Minute
Post time.

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