Sunday, August 28, 2016

2016-08-29 WOD

Batman Cycle Week 9

Mr. Freeze! Portrayed by Arnold Schwarzenegger in quite possibly one of the worst Batman films of all time, Batman and Robin, complete with Bat-nipples! In his first appearance, his name was Mr. Zero. For more than thirty years after his creation Mr. Freeze was had little to no true back story, and was little more than a minor, gimmick super villain. When the character was introduced in Batman: The Animated Series, he was given a new, sympathetic back story, introducing his wife, Nora Fries, and great moral complexity with the character's cold, stoic demeanor coupled with a barely restrained vindictive fury, much like Batman himself. Freeze was very popular with fans that the comics soon changed to reflect the TV series' version of the character.


"Grace"
...30 Clean and Jerks for time (135/95#)
Time cap of 7 minutes. Post time.


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


Dumbbell Work
3x10 Each:
...Dumbbell Bulgarian Split Squat
...Dumbbell Flyes
...Dumbbell Curls
...Palov Press (10/side)


COMPETITORS

"Mr. Freeze"
...10 Clean & Jerks (135/85#)
...8 Clean & Jerks (165/105#)
...6 Clean & Jerks (185/125#)
...4 Clean & Jerks (205/135#)
...2 Clean & Jerks (225/145#)
Post time.


Sigma Gymnastics Endurance Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).


Sigma GE 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).

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