Tuesday, October 25, 2016

2016-10-25 WOD

Flash Cycle Week 5

Power Snatch:
...Build to a heavy single power snatch
Time cap of 10 minutes. Post load.


"Isabel"
...30 Snatches (135/95#)
Time cap of 10 minutes.


For Time [RX]
...50 Wall Balls (30/20#)
Time cap of 5 minutes.


COMPETITORS

"Mason"
5 RFT of:
...50 Double Unders
...10 Bench Press (165/110#)
...Rest 1 Minute
Post time.


For Time [Comp]
...50 Wall Balls (50/30#)
Post time.


Agility Ladder:
...Spend 10 minutes working on agility ladder drills for footwork, speed, or explosiveness. Stop as soon as you start to lose speed (time each drill to verify). Feel free to start with a vest.


Power Snatch:
...Build to a heavy single power snatch
Then,
"Isabel"
...30 Snatches (135/95#)
Post time.


Sigma Strength Protocol: Front Squat
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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