Tuesday, August 30, 2016

2016-08-31 WOD

Batman Cycle Week 9




Sigma Strength Protocol: Back Squat
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Catwoman" [RX]
3 rounds for time:
...40 Double Unders
...30 Sit Ups
...20 Thrusters (45/35#)
Then,
...400m Run to the finish
Time cap of 13 minutes. Post time.


COMPETITORS

"Catwoman" [Comp]
3 rounds for time:
...50 Double Unders
...40 GHD Sit Ups
...30 Thrusters (45/35#)
Then,
...400m Run to the finish
Post time.


500m Row repeat test:
Start @2:00/2:15 pace and take five seconds off each round until failure. Rest 1 min between attempts. Complete at least 4 rounds, even if you fail to make the time cap.


5 rounds of:
...Max effort L-sit hold
...Rest exactly one minute in between rounds
Post total time as score and time for each round in comments.


Glute Bridge
...5x5 with 3 sec hold at the top
*Build in load as needed. Post heaviest load.

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