Wednesday, October 12, 2016

2016-10-13 WOD

Flash Cycle Week 3



Agility Ladder Work:
...Spend 10-15 minutes working on ladder drills. Feel free to wear a weight vest.


"Alchemist" [RX]
In Teams of 2:
5 Rounds:
...40/32 Calorie Row
...40 Sit Ups
...4 Wall Walks
Time cap of 20 minutes.


COMPETITORS

RECOVERY DAY:
4 rounds of:
...1000m Row
...Rest 2 minutes
*find a good strong pace and hold within a couple seconds each round. DO NOT KILL YOURSELF!!!


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

"Claw" [Comp]
AMRAP in 9 Minutes:
3-6-9-etc. Reps Of:
...Bar Muscle Ups
...D-Ball Over Shoulder (150/100#)
*100m run after each round AND 100m anytime you break on BMU.


"Alchemist" [Comp]
In Teams of 2:
5 Rounds:
...50/40 Calorie Bike
...50 Second L-Sit
...50' Handstand Walk
Post time.


Agility Ladder Work:
...Spend 10-15 minutes working on ladder drills. Feel free to wear a weight vest.


Snatch EMOM:
Every 90 Seconds:
...Rd 1 - 5: Build to a heavy snatch balance.
...Rd 6-10: Build to a heavy power snatch.
...Rd 11-15: Build to a heavy squat snatch.


Sigma Strength Protocol: Push Press
...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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