Thursday, September 01, 2016

2016-09-01 WOD

Batman Cycle Week 9

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).


"Nightrunner" [RX]
In Teams of 2:
4 Rounds:
...40 Wall Balls (20/14#)
...400m Run
*Switch as needed on wall balls, but both partners must run together.


COMPETITORS

"Nightrunner" [Comp]
4 Rounds:
...25 Unbroken Wall Balls (30/20#)*
...400m Run
*200m penalty run anytime you break on Wall Balls. Post time.


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


Sigma Muscle Up Progression 15:
...6x5 Muscle Up Transitions
*Free ring, FOB, Negative, or Ring Thing. Choose the hardest possible progression.


Weighted Jumps:
...5 Agility Ladder Drills (20/14# Vest)
...5 Agility Ladder Drills (no vest)
...5x5 Weighted Squat Jumps to 12" Target
(20/14# Vest)
...5x5 Squat Jumps to 12" Target (no vest)

No comments:

Post a Comment