Wednesday, October 05, 2016

2016-10-06 WOD

Flash Cycle Week 2

Every 90 seconds for 10 rounds:
...1 Snatch from the floor
*Build across the first 5 sets then on set 6 drop to 80% of whatever you hit and build back up
*The idea here is to look good not just lift a lot of weight. If your speed dropping under the bar is slowing down then don't keep packing on more plates


"Razer" [RX]
AMRAP in 7 Minutes
3-6-9-12-etc. Reps of:
...Chest to Bar Pull Ups
...Air Squats
Post rounds/reps.


COMPETITORS

RECOVERY DAY:
6 rounds for pace and recovery:
...800m run
...rest 90
*Goal is to find a good pace and hold it.


As always, we recommend that Thursdays should be a Recovery Day, and that you do these WODs on Saturday:

Agility Ladder:
...Spend 10 minutes working on agility ladder drills for footwork, speed, or explosiveness. Stop as soon as you start to lose speed (time each drill to verify). Feel free to start with a vest.


Every 90 seconds for 10 rounds:
...1 Snatch from the floor
*Build across the first 5 sets then on set 6 drop to 80% of whatever you hit and build back up
*The idea here is to look good not just lift a lot of weight. If your speed dropping under the bar is slowing down then don't keep packing on more plates


"Razer" [Comp]
AMRAP in 7 Minutes
3-6-9-12-etc. Reps of:
...Chest to Bar Pull Ups
...Air Squats
*Wear a 20/14# vest.
Post rounds/reps.


Team "IronMan"
...4/3.6k C2 Row
...6/5.4mi bike
...2mi run
*Switch as needed on row/bike. Both partners run.


Sigma Strength Protocol: Back 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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