Sunday, October 30, 2016

2016-10-31 WOD

Flash Cycle Week 6



"Mota" [RX]
AMRAP in 11 minutes of:
...300m Run
...Max Unbroken Wall Balls (20/14#)
Post total wall balls.


Sigma Strength Protocol: Bench Press
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.


COMPETITORS

"Mota" [Comp]
AMRAP in 11 minutes of:
...300m Run
...Max Unbroken Wall Balls (30/20#)
Post total wall balls.


3 RFT of:
...Max Unbroken Double Unders
...Rest 2 Minutes
Post total double unders. No gaming it, go for max effort!


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


Sigma GE Progression (HSPU)
Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping HSPU
*The goal is to get all 10 reps strict each round. If you can't complete a round strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression next time (deficit, weighted, etc.).


Sigma Strength Protocol: Bench Press
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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