Thursday, October 20, 2016

2016-10-21 WOD

Flash Cycle Week 4



Sigma Gymnastics Endurance Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


"Solovar" [RX]
21-15-9 reps for time of:
...Chest to Bar Pull Ups
...Deadlifts (225/155#)
...1 Rope Climb (after each round)
Post time.


COMPETITORS

Hang Squat Snatch:
...Build to a heavy single in the hang squat snatch
Post load.


"Solovar" [Comp]
21-15-9 reps for time of:
...Chest to Bar Pull Ups
...Deadlifts (275/185#)
...1 Legless Rope Climb After Each Round
Post time.


"Eradicator"
AMRAP in 14 Minutes:
...10-20-30-40-50-etc. Assault Bike Calories
...5 Front Squat*
*Weight increases each round:
Rd 1: 155/105
Rd 2: 185/125
Rd 3: 205/145
Rd 4: 225/155
Rd 5+:245/165
Post rounds/reps.


The Dumbbell Chipper
For time:
...20 DB Strict Press (50/35#)
...20 Alternating DB Snatch (50/35#)
...20 DB Push Press (50/35#)
...20 DB Squats (50/35#)
...20 DB Thrusters (50/35#)
Post time.


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).

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