Wednesday, October 19, 2016

2016-10-20 WOD

Flash Cycle Week 4



In Honor of "Nate"
AMRAP in 20 Minutes:
...2 Ring Muscle Ups
...4 Handstand Push Ups
...8 Kettlebell Swings (70/53#)
Post rounds/reps.


COMPETITORS

RECOVERY DAY:
3 rounds for pace and recovery:
...1 mile Run
...Rest 3 minutes


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

In Honor of "Nate"
AMRAP in 20 Minutes:
...2 Ring Muscle Ups
...4 Handstand Push Ups
...8 Kettlebell Swings (72/53#)
Post rounds/reps.


10K Row for time.


Triphasic Bench-Press (Isometric)
Every 3 Minutes for 5 Rounds:
...3 Isometric Bench-Press at 60-80% of 1RM*
*Lower the bar rapidly, stopping quickly just 1" above the chest. Hold this position for 3 seconds before explosively lifting the bar.


4 Rounds NOT for Time:
...20 Unbroken Hip Extensions
...20 Unbroken GHD Sit-Ups
...10 Unbroken Strict Toes to Bar
...10 Palov Press (per side)
*If you break move on to the next movement.


Sigma Strength Protocol: Barbell Row
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.


Heavy Single Clean & Jerk:
...Work up to a heavy single in the C&J
Post heaviest load.

No comments:

Post a Comment