Tuesday, October 18, 2016

2016-10-19 WOD

Flash Cycle Week 4



"Grodd" [RX]
4 Rounds:
...300m Run
...9 Power Snatch*
*Snatch Weight Increases Each Round
Rd 1: 75/55#
Rd 2: 95/65#
Rd 3: 115/85#
Rd 4: 135/95#
Time cap of 13 minutes. Post time.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push-press. If you get at least 40 reps strict, move up 5# next time.


COMPETITORS

"Grodd" [Comp]
4 Rounds:
...300m Run
...9 Power Snatch*
*Snatch Weight Increases Each Round
Rd 1: 115/65
Rd 2: 135/85
Rd 3: 155/105
Rd 4: 185/125
Post time.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push-press. If you get at least 40 reps strict, move up 5# next time.


"Dark Matter"
5 Rounds:
In three minutes:
...50' Rope Sled Pull (55/35#)
...50' Lunge (while carrying rope back)
...Max Rep UNBROKEN Wall Balls (30/20#)
*Score is total wall balls. You may not rest while holding the wall ball in any way. Do not game this! Get to the wall ball as quickly as possible and give it your all on the wall balls every round!


"Cyrus"
4 Rounds
...100m Farmer Carry (70/53#)
...30 Second Kettlebell L-Sit
Post time.


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

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