Sunday, October 09, 2016

2016-10-10 WOD

Flash Cycle Week 3



Hollow/Superman Holds:
...Accumulate 2 minutes each in a Hollow and a Superman hold.
Post first set of Hollow Hold time as your score, then first set of your Superman hold time to comments.


"Spin" [RX]
EMOM for 30 Minutes:
...Min 1: 200m Run
...Min 2: 10 Toes to Bar
...Min 3: 15 Box Jumps (24/20")
...Min 4: 10/8 Calorie Row
...Min 5: 15 Wall Balls (20/14#)
*Tabata style scoring (lowest scored round counts, excludes run). Post total of lowest rounds of each movement. Perfect score = 50/48 reps.


COMPETITORS

Hollow/Superman Holds:
...Accumulate 2 minutes each in a Hollow and a Superman hold.
Post first set of Hollow Hold time as your score, then first set of your Superman hold time to comments.


"Spin" [Comp]
EMOM for 30 Minutes
...Min 1: 200m Run
...Min 2: 15 UNBROKEN Toes to Bar
...Min 3: 15 Box Jumps (24/20")
...Min 4: 15/12 Calorie Row
...Min 5: 15 UNBROKEN Wall Balls (30/20#)
*Tabata style scoring (lowest round counts, excludes run). Post total of lowest rounds of each movement. Perfect score = 60/57 reps.


Heavy Single Clean & Jerk
...Build up to a heavy single squat clean & split jerk
Time cap of 15 minutes. Post heaviest load.


"Mongul"
For Time:
...27 Strict Press (95/65#)
...300m Run
...21 Push Press (135/95#)
...300m Run
...15 Push Jerk (165/115#)
...300m Run
...9 Split Jerk (185/125#)
...300m Run
3 front squat penalty anytime you drop the bar during a movement! You may drop the bar after the penalty before continuing. Post time.


Sigma GE Progression (HSPU)
Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping HSPU
Post total strict reps.


Sigma Strength Protocol: Sumo Deadlift
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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