Monday, October 10, 2016

2016-10-11 WOD

Flash Cycle Week 3



"Speed Demon" [RX]
AMRAP in 5 minutes of:
...30 Double Unders
...7 No Jump Burpees*
*Must stand to full hip extension on every rep.
Post rounds/reps.


"Rival" [RX]
...30 KB Swings (53/35#)
...2 Rope Climbs
...20 Kettlebell Swings (53/35#)
...4 Rope Climbs
...10 KB Swings (53/35#)
...6 Rope Climbs
Time cap of 8 minutes. Post time.


COMPETITORS

"Speed Demon" [Comp]
AMRAP in 5 minutes of:
...30 Double Unders
...7 No Jump Burpees*
Wear a 20/14# weight vest. *Must stand to full hip extension on every rep.
Post rounds/reps.


"Rival" [Comp]
...30 KB Swings (70/53#)
...2 Legless Rope Climbs
...20 Kettlebell Swings (70/53#)
...4 No-Jump Semi-Legless Rope Climbs*
...10 KB Swings (70/53#)
...6 Rope Climbs
*Must climb legless to get both hands above the 9' mark, then you may use your feet to climb to the 15' target.
Post time.


Sigma GE Progession (Muscle Up)
Every 2 Minutes for 5 Rounds:
...5 Strict into Kipping Muscle Ups
Post total strict reps. The goal is to get 20+ strict reps, then add weight next time.


For Time:
...40 alternating DB Snatch (70/50#)
Post time.


Sigma Strength Protocol: Front Squat
...3x10 reps, build to a daily max
...2x10+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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