Tuesday, November 01, 2016

2016-11-02 WOD

Flash Cycle Week 6

Team "Eva" [RX]
In teams of 3, 5 RFT of:
...800m Run
...30 KB Swings (70/53#)
...30 Pull Ups
Switch athletes as needed. Time cap of 30 minutes.


COMPETITORS

"Sapphire"
For Time:
...30 Front Squats (185/125#)
...20 Deficit HSPU (-7-5")
Post time.


Team "Eva" [Comp]
In teams of 2, 5 RFT of:
...800m Run
...30 KB Swings (70/53#)
...30 Pull Ups
Switch athletes as needed.


LISS:
...Accumulate 30 minutes of LISS using a bike or rower. Don't come off until you feel like you've recovered from "Eva".


Triphasic Bench-Press (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Bench-Press at 60-80% of 1RM*
*Lower with a 6-8 second descent before explosively lifting the bar.


Sigma Strength Protocol: Back Squat
...3x15 reps, build to a daily max
...2x15+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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