Monday, September 26, 2016

2016-09-27 WOD

Flash Cycle Week 1



"Double Down" [RX]
AMRAP in 8 minutes of:
10-20-30 reps of:
...Abmat Sit-Ups
...2x Double Unders

Then at the 8 minute mark,
...200m Sprint
Post rounds/reps.


Sigma Strength Protocol: Deadlift
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.


COMPETITORS

Sigma GE 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).


"Double Down" [Comp]
AMRAP in 8 minutes of:
10-20-30 reps of:
...GHD Sit-Ups
...2x Unbroken Double Unders*
*Must start over if you break on the DU.

Then at the 8 minute mark,
...100m Sled Sprint (55/35#)
Post rounds/reps.


4 Rounds NOT for Time:
...10 Dumbbell Rows (per side)
...30 Second L-Sit on DBs


Sigma Strength Protocol: Deadlift
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"Lt. Dan"
4 Rounds for Time:
...15 Assault Bike Calories
...15 Box Jump Overs (24/20")
Post time.

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