Wednesday, November 02, 2016

2016-11-03 WOD

Flash Cycle Week 6



"Murmur" [RX]
AMRAP in 14 Minutes:
...200m Burden Run (30/20#)
...20 Toes to Bar
...20 Calorie Row
...5 Bar Muscle Ups
Post rounds/reps.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push-press. If you get at least 40 reps strict, move up 5# next time.


COMPETITORS

As always, we recommend that Thursdays should be a Recovery Day (get out of the gym and use your fitness to enjoy the outdoors!), and that you do these WODs on Saturday:


"Dummy"
21-15-9 reps for time of: [Comp]
...Push Press (135/95#)
...Handstand Walk (meters)
Post time.


"Murmur" [Comp]
AMRAP in 14 Minutes:
...200m Sandbag Run (70/50#)
...20 Toes to Bar
...20 Calorie Row
...2 Strict Ring Muscle Ups
Post rounds/reps.


Dumbbell Work
3x10 Each:
...Dumbbell Jumps
...Dumbbell Rows
...Dumbbell Curls
...Palov Press (10/side)


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push-press. If you get at least 40 reps strict, move up 5# next time.


Sigma Strength Protocol: Push Press
...3x8 reps, build to a daily max
...2x8+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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