Thursday, October 27, 2016

2016-10-28 WOD

Flash Cycle Week 5



"Lockhart" [RX]
For time:
...60/54 Calorie Bike
...45 Toes to Bar
...30 Burpee Box Jump Overs (24/20")
...15 Strict Pull Ups
...200' Bear Crawl
...400m Run


COMPETITORS

"Wolfe"
3 Rounds for Time:
...10 C&J (155/105#)
...2 Rope Sled Pulls (55/35#)
Post time.


"Lockhart" [Comp]
...60 Calorie Bike
...45 Toes to Bar
...30 Burpee Box Jump Overs (30/24")
...15 L-Sit Pull Ups
...100' Handstand Walk
...800m Run
Post time.


Ring Work [Holds]
...Spend 10 minutes working on ring holds*
*L-Sits, Tucks, Rolls, Planches, Handstand, etc.


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).


Sigma Strength Protocol: Strict Press
...3x12 reps, build to a daily max
...2x12+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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