Thursday, October 06, 2016

2016-10-07 WOD

Flash Cycle Week 2



"Plunder" [RX]
For time:
...40 Wall Balls (20/14#)
...200m Burden Run (20/14#)
Time cap of 5 minutes.


"Fallout" [RX]
10-9-8-7-6-5-4-3-2-1 reps of:
...Deadlift (135/95#)
...Clean (135/95#)
...Back Squat (135/95#)
Time cap of 18 minutes. Post time.


COMPETITORS

"Plunder" [Comp]
For time:
...50 Wall Balls (20/14#)
...300m Burden Run (20/14#)
Time cap of 5 minutes. Post time.


"Fallout" [Comp]
10-9-8-7-6-5-4-3-2-1 reps of:
...Deadlift (155/105#)
...Clean (155/105#)
...Back Squat (155/105#)
...GHD Sit Ups
Post time.


Every 90 Seconds for 10 Rounds:
...1 Push Jerk + 1 Split Jerk
Drop and reset between every rep. Build to daily max, focusing on form. If form breaks down, drop down to 80% of max clean lift and hold across for remaining rounds.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict Press
*If you can't finish a set strict, switch to push press. If you get at least 40 reps strict, move up 5# next time.


Weighted Jumps
2 Rounds of:
...5x5 Seated Box Jumps
*Wear a vest for round 1, take it off for round 2.

No comments:

Post a Comment