Tuesday, October 18, 2016

2016-10-18 WOD

Flash Cycle Week 4



"Glider" [RX]
In teams of 2 athletes, AMRAP in 30 minutes of:
...100-200-300-400m-etc Run
...10- 20- 30- 40- etc Double Unders
...10- 20- 30- 40- etc No Jump Burpees
...10- 20- 30- 40- etc Calories (C2 Row or Bike)
Post rounds/reps.


COMPETITORS

For Time
...400m Sled Drag (55/35#)
Post time.


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


"Glider" [Comp]
AMRAP in 30 minutes of:
...100-200-300-400m-etc Run
...10- 20- 30- 40- etc Double Unders
...10- 20- 30- 40- etc No Jump Burpees
...10- 20- 30- 40- etc Calories (C2 Row or Bike)
Post rounds/reps.


4 Rounds:
...30 GHDSU
...25' Handstand Walk
...1 minute D-Ball Bear Hug (100/70#)


Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping pull-ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).

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