Sunday, October 02, 2016

2016-10-03 WOD

Flash Cycle Week 2



CrossFit Open WOD 11.3
AMRAP in 5 Minutes:
...1 Squat Clean (165/110#)
...1 Jerk (165/110#)
Post rounds/reps. Compare to 2016-02-18.


"Renegades" [RX]
In teams of 2, 40-30-20-10 reps for time of:
...Strict Press (95/65#)
...Double Unders (2:1)
...Row Calories
Switch partners as needed. Time cap of 17 minutes.


COMPETITORS

Sigma GE Progession (Muscle Up)
Every 2 Minutes for 5 Rounds:
...5 Strict into Kipping Muscle Ups
The goal is to get 20+ total strict reps. Do as many unbroken strict, then drop as needed to finish the remaining kipping reps. Post total strict reps.


5 rounds of:
...Max effort L-sit Hold
...Rest exactly one minute in between rounds
Post total time.


CrossFit Open WOD 11.3
AMRAP in 5 Minutes:
...1 Squat Clean (165/110#)
...1 Jerk (165/110#)
Post rounds/reps.


"Renegades" [Comp]
In teams of 2, 40-30-20-10 reps for time of:
...Strict HSPU
...Double Unders (2:1)
...Row Calories
Switch partners as needed. Post time.


Dumbbell Work
3x10 Each:
...Dumbbell Bulgarian Split Squat
...Dumbbell Flyes
...Dumbbell Curls
...Palov Press (10/side)


Sigma Strength Protocol: Barbell Row
...3x12 reps, build to a daily max
...2x12+ reps (80% of daily max)
Post daily max and load/reps of +sets.

No comments:

Post a Comment