Wednesday, October 26, 2016

2016-10-27 WOD

Flash Cycle Week 5

For max calories:
...Tabata Row
Post calories.


"Smurph" [RX]
...800m Run
...50 Pull Ups
...100 Push Ups
...150 Air Squats
...800m Run
Time cap of 25 minutes. Partition reps of pull up, push up, and squat any way you choose. Post time.


COMPETITORS

RECOVERY DAY:
5k Run

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

For max calories:
...Tabata Row
Post calories.


Vestless "Murph"
...1 mile Run
...100 Pull Ups
...200 Push Ups
...300 Air Squats
...1 mile Run
Partition reps of pull up, push up, and squat any way you choose. Post time.


NOT For Time:
...100 GHD Sit-ups
*Try to go for big sets!


Triphasic Deadlift (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Deadlifts at 60-80% of 1RM*
*Deadlift to full exension then lower with a 6-8 second descent. Stop below the knee (don't touch the ground) and explosively stand back up.


Sigma Strength Protocol: Overhead Squat
...3x1 reps, build to a daily max
...2x1+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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