Thursday, September 08, 2016

2016-09-09 WOD

Batman Cycle Week 10

Wildcat, Ted Grant, an ally of the Batman, originally a member of the Justice Society of America (the predecessors to the Justice League of America). Wildcat is known for his fighting skill (his secret identity is a heavyweight boxing champion) and was one of the many combat instructors sought out by a young Bruce Wayne on his path to becoming Batman. He has also made several appearances in the animated Justice League Unlimited series.


Every 2 Minutes for 5 Rounds:
...3-Position Snatch* @ 60-70% (no higher!)
*High Hang Snatch Hang Snatch + Full Snatch


"Wildcat" [RX]
6 RFT of:
...200m Run
...10 Push Press (95/65#)*
...Rest 1 Minute
*Competitors: Push Press (115/75#). Post time.


COMPETITORS

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


Muscle Up Progression:
...8x5 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.


3 RFT of:
...20 Hip Extensions (30/20#)
...200m Burden run (30/20#)
Post time.

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