Monday, October 03, 2016

2016-10-04 WOD

Flash Cycle Week 2



"Cyborg" [RX]
AMRAP in 9 Minutes
...1 Rope Climb (12')
...1 Rope Climb (15')
...8 Snatches (115/75#)
Post rounds/reps.


5 Rounds NOT For Time:
...50' Rope Sled Pull (55/35#)
...20 Abmat Sit Ups
Try to do all movements unbroken!


COMPETITORS

Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Ring Dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping just to finish the set. If you get at least 40 reps strict, move to a harder progression (turn-out or weighted). Post total strict reps.


Build up to a heavy triple touch-and-go Power Clean. Post heaviest load.


"Cyborg" [Comp]
AMRAP in 9 Minutes
...1 Rope Climb (15')
...1 Fat Rope Climb (12', NO JUMPING)
...8 Snatches (115/75#)*
*Add 10/5# per round.
Post rounds/reps.


"Raven"
AMRAP in 13 minutes of:
...5 Ring Muscle Ups
...10 Box Jumps (24/20")
...15 Toes to Bar
...20 Calorie Bike
...25' Handstand Walk
Time to start working on going unbroken on all of our movements (especially muscle ups, toes to bar, and handstand walking). Post rounds/reps.


5 Rounds NOT For Time:
...100' Rope Sled Pull (55/35#)
...20 GHD Sit-Ups
Try to do all movements unbroken!


Sigma Strength Protocol: Overhead Squat
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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