Sunday, November 06, 2016

2016-11-07 WOD

Flash Cycle Week 7




AGILITY LADDER DRILLS:
...Side Straddle Hop x 2
...Double Trouble x 2
...In & Out x2 (1 left, 1 right)
...5 Hops & Run x2
...Single Leg Shuffle x 2
...Icky Shuffle x2
Post nothing.


"The CrossFit Total"
Find 1RMs of:
...Back Squat
...Shoulder Press
...Deadlift
No more than three missed lifts. Post 1RM of each lift.


COMPETITORS

"The CrossFit Total"
Find 1RM's of:
...Backsquat
...Shoulder Press
...Deadlift
No more than three missed lifts. Post 1RM of each lift.


"Iris"
...25 Toes To Bar
...15 HSPU
...7 Squat Snatch (165/110#)
Post time.


"Cuboid"
AMRAP in 8 Minutes:
...10 Feet On Box Push Ups (24/20")
...10 Burpee Box Jump (24/20")
...10 Feet On Box Body Rows
...10 Burpee Box Jumps (24/20")
Post rounds/reps.


Agility Ladder Work:
...Spend 10-15 minutes working on ladder drills wearing a weight vest.


Sigma Strength Protocol: Barbell Row
...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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