Tuesday, October 11, 2016

2016-10-12 WOD

Flash Cycle Week 3



Keep in mind, the video demo below is from way back in the day with Chris Spealler! He's doing the original, single person, version though. Just watch his movement...

Team Double "Linda"
In teams of 3:
20-18-16-14-12-10-8-6-4-2 Reps of:
...Deadlift (275/185#)
...Bench Press (185/125#)
...Squat Clean (135/95#)
Switch partners as needed. Time cap of 30 minutes. Teams of 2, skip rounds of 20 and 18, team of 1 "Linda" as RX+1 or skip rounds of 10 and 9. Post time.


COMPETITORS

Watch the video! Or at least just skim through it... It's a LOOOONG workout...

Team "Iron Triathlon"
In teams of 3:
1, 2, 3... 20 reps of
...Deadlift (275/185#)
...Bench Press (185/125#)
...Squat Clean (135/95#)
Switch partners as needed. Teams of 2, skip the rounds of 17-20, team of 1 "Linda". Post time.


Assault Bike Recovery
...Spend 10-15 minutes biking at a very light pace until you feel fully recovered from the Iron Triathlon or Double "Linda".


For Max Calories:
...Assault Bike Tabata
Post total calories.


"White Lightning"
4 Rounds:
...100' Lunge
...15 GHD Sit-ups
*Wear a 20/14# vest


Sigma Strength Protocol: Barbell Row
...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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