Thursday, September 29, 2016

2016-09-30 WOD

Flash Cycle Week 1

"Nancy"
5 Rounds for Time:
...400m Run
...15 Overhead Squats (95/65#)
Time cap of 20 minutes.


For Time:
...100m Weighted Lunge (30/20#)
...200m Burden Run (30/20#)
Post time.


COMPETITORS

EMOM for 10 minutes:
...1 Push Jerk @ 70-90%
Post heaviest load.


"It's All Good"
For Time:
...100' Shuttle Sprint
...50' Burpee Broad Jump
...100' Bear Crawl
...50' Handstand Walk (unbroken sets of 25')
...100' Bear Crawl
...50' Burpee Broad Jump
...100' Shuttle Sprint
*All movements to be completed using 25' lane (inside the gym).
Post time.


"Nancy"
5 Rounds for Time:
...400m Run
...15 Overhead Squats (95/65#)
Time cap of 20 minutes.


Sigma Strength Protocol: Front Squat
...3x2 reps, build to a daily max
...2x2+ reps (80% of daily max)
Post daily max and load/reps of +sets.


For Time:
...100m Sandbag Lunge (60/40#)
...200m Burden Run (60/40#)
Post time.

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