Sunday, August 21, 2016

2016-08-22 WOD

Batman Cycle Week 7

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


"The Dynamic Duo" [RX]
In teams of 2,
3 RFT of:
...20 Shoulder to Overhead (135/95#)
...2 Rope Sled Pulls (55/35#)
...20 Power Cleans (155/105#)
Time cap of 14 minutes. Switch partners as needed. Post time.


COMPETITORS

"The Dynamic Duo" [Comp]
In teams of 2,
3 RFT of:
...20 Shoulder to Overhead (155/105#)
...2 Rope Sled Pulls (105/65#)
...20 Power Cleans (185/125#)
Time cap of 14 minutes. Switch partners as needed. Post time.


Muscle Up Progression 12:
...7x5 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.


Sigma Gymnastics Endurance Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping Ring Dips*
*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 (turnout or weighted).


"The Batcave"
4 cycles of:
AMRAP in 3 minutes:
...30 Double Unders
...20 Air Squats
...10 Chest To Bar Pull Ups
Rest 1 min between AMRAPs, pick up where you left off. Post total rounds completed.

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