Sunday, October 23, 2016

2016-10-24 WOD

Flash Cycle Week 5




"Fran"
21-15-9 reps for time of:
...Thrusters (95/65#)
...Pull Ups
Post time.


Sigma Strength Protocol: Deadlift
...3x2 reps, build to a daily max
...2x2+ reps (80% of daily max)
Post daily max and load/reps of +sets.


COMPETITORS

"Fran"
21-15-9 reps for time of:
...Thrusters (95/65#)
...Pull Ups
Post time.


4 RFT of:
...50m Forward Sled Drag (55/35#)
...50m Reverse Sled Drag (55/35#)
...20 GHD Sit-ups
Post time.


For Time:
...925m Median* Sandbag Run (60/40#)
*If not at Sigma, find some uneven grass/dirt terrain to run on for at least 800m with your sandbag.


NOT For Time:
...4 L-Sit Rope Climbs
*Must start seated. May use feet when descending.


Sigma Strength Protocol: Deadlift
...3x2 reps, build to a daily max
...2x2+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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