Tuesday, October 04, 2016

2016-10-05 WOD

Flash Cycle Week 2



"Blacksmith" [RX]
AMRAP in 20 Minutes
...200m Run
...8 Front Squat (95/65#)*
...10 Push Press (95/65#)*
...12 Thrusters (95/65#)*
*200m Penalty Run any time you break from the barbell for all 30 reps!
Post rounds/reps.


COMPETITORS

Triphasic Deadlift (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Deadlifts at 60-80% of 1RM*
*Deadlift to full extension then lower with a 6-8 second descent. Stop below the knee (don't touch the ground) and explosively stand back up.


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, immediately 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).


"Blacksmith" [Comp]
AMRAP in 20 Minutes
...100m Sled Drag (55/35#)
... 8 Front Squat (115/75#)*
...10 Push Press (115/75#)*
...12 Thrusters (115/75#)*
*200m Penalty Run any time you break from the barbell for all 30 reps!


"Death By Burpees"
...Within the 1st minute, complete 1 burpee to 6"
...Within the 2nd minute, complete 2 burpees to 6"
...Continue adding 1 rep per minute until failure.
Post rounds/reps. Compare to 2016-01-16.
CASH OUT: Accumulate 2 Minutes in a Hollow Hold.


Parallette HSPU work
....Spend 10 minutes working on Parallette HSPUs.
*If you have already mastered these then try free standing! But make sure you are working WITH parallettes!


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

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