Thursday, October 13, 2016

2016-10-14 WOD

Flash Cycle Week 3



Triphasic Back-Squat (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Back-Squat at 60-80% of 1RM*
*Lower with a 6-8 second descent, then explosively stand back up.


"Viper" [RX]
AMRAP in 10 minutes:
2-4-6-8-etc. reps of:
...Bar Facing Burpees
...Overhead Squats (95/65#)
Post rounds/reps.


COMPETITORS

Feel free to check out the link below to see the original scores from CrossFitters when this WOD was originally published on CrossFit.com back in 2008!

In Honor of "Griff"
For time:
2 rounds of:
...800m Run
...400m Backwards Run
Post time.


"Viper" [Comp]
AMRAP in 10 Minutes:
2-4-6-8-etc. reps of:
...Bar Facing Burpees
...Overhead Squats (135/95#)
Post rounds/reps.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


Triphasic Back-Squat (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Back-Squat at 60-80% of 1RM*
*Lower with a 6-8 second descent, then explosively stand back up.


Sigma Strength Protocol: Bench 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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