Sunday, September 25, 2016

2016-09-26 WOD

Flash Cycle Week 1



Every 3 Minutes for 5 Rounds, 1 set of the complex:
...1 Power Clean
...2 Hang Squat Cleans
...3 Thrusters
Post heaviest load.


"Katmos" [RX]
3 rounds for time:
...10 Hang Power Cleans (95/65#)
...10 Front Squats (95/65#)
...10 Push Press (95/65#)
...10 Thrusters (95/65#)
*3 Power Snatch penalty anytime you drop the barbell mid-round.
Time cap of 14 minutes. RX+1 = 115/75#


COMPETITORS

Agility Ladder Drills:
...5 drills on the ladder (20/14# vest)
...5 drills on the ladder (no vest)
...5x5 "touch and go" broad jumps (20/14# vest)
...5x5 "touch and go" broad jumps (no vest)


5 sets of the complex:
...1 Power Clean
...2 Hang Squat Cleans
...3 Thrusters
*Post Heaviest Load.... make smart jumps... you only get five sets. Sets count when weight is on the bar!


"Katmos" [Comp]
3 rounds for time:
...10 KB Cleans (2x 53/35#)
...10 KB Front Squats (2x 53/35#)
...10 KB Push Press (2x 53/35#)
...10 KB Thrusters (2x 53/35#)
*6 alternating KB snatch anytime you drop the KB mid-round.


Sigma Strength Protocol: Back Squat
...3x15 reps, build to a daily max
...2x15+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"The Griffin"
AMRAP in 9 minutes of:
...50' HS Walk
...10 Bench Press (165/110#)
Post rounds/reps.

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