Monday, October 31, 2016

2016-11-01 WOD

Flash Cycle Week 6

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


"S.T.A.R. Labs" [RX]
E2MOM until Failure [RX]
...10 Bar Facing Burpees
...10 Thrusters (95/65#)
Post rounds/reps.


COMPETITORS

"S.T.A.R. Labs" [Comp]
E2MOM until Failure [Comp]
...10 Bar Facing Burpees
...10 Thrusters (115/75#)
Post rounds/reps.


"Three Strikes"
...Assault Bike for Max Calories
*Must rest for 2 minutes after every strike:
...Strike 1: Drop below 90/80 RPMs
...Strike 2: Drop below 80/70 RPMs
...Strike 3: Drop below 70/60 RPMs
Score is total calories after 3 strikes.


"DeVoe"
For Time:
...5 D-Ball Over Shoulder (150/100#)
...10 Paralette Shoot Throughs
...15 D-Ball Over Shoulder (100/70#)
...20 Paralette Shoot Throughs
...25 Hip Extensions
...30 Second L-Sit
...25 Hip Extensions
...20 Paralette Shoot Throughs
...15 D-Ball Over Shoulder (100/70#)
...10 Paralette Shoot Throughs
...5 D-Ball Over Shoulder (150/100#)
Post time.


Snatch EMOM:
Every 90 Seconds:
...Rd 1 - 5: Build to a heavy snatch balance.
...Rd 6-10: Build to a heavy power snatch.
...Rd 11-15: Build to a heavy squat snatch.
Post heaviest load.


Every 2 minutes for 5 rounds:
...6 unbroken muscle ups
Post total reps.


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

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