Tuesday, September 27, 2016

2016-09-28 WOD

Flash Cycle Week 1



Hang Squat Snatch
...Build up to a heavy single hang squat snatch
*Make sure you keep the pause above the knee. Maintain the technique we focused on in the Batman Cycle.


"Savitar" [RX]
For Time:
...60 Calorie Row
...50 Push Ups
...40 Toes To Bar
...30 Box Step Ups (30/24")
...20 Med Ball Over-the-shoulder Cleans (100/70#)
...10 Bar Muscle Ups
Time cap of 16 minutes.


COMPETITORS

Hang Squat Snatch
...Build up to a heavy single hang squat snatch
*Make sure you keep the pause above the knee. Maintain the technique we focused on in the Batman Cycle.


Running Intervals:
...400m Run
...Rest 2 Min
...800m Run
...Rest 4 Min
...1600m Run
*Focus on technique for the first 400m, then try to maintain pace and consistency on last two rounds.


"Savitar" [Comp]
For Time:
...60 Calorie Row
...50 Ring Push Ups
...40 Toes To Bar
...30 Alternating Pistols
...20 Med Ball Over-the-shoulder Cleans (150/100#)
...10 Ring Muscle Ups
Post time.


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


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

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