Monday, November 07, 2016

2016-11-08 WOD

Flash Cycle Week 7




"Roxanne" Challenge [RX]
...Power Clean (155/105#) to the song "Roxanne" by the police.
*Must perform 1 power clean every time the word "Roxanne" is said. Rep does not count unless completed before the next "Roxanne" is said. Perfect score is 26 reps.


"Wildside" [RX]
AMRAP in 8 Minutes:
...8 Ring Dips
...40 Double Unders
...14 Overhead Squats (95/65#)
Post rounds/reps.


COMPETITORS

"Roxanne" Challenge [Comp]
...Power Clean (185/125#) to the song "Roxanne" by the police.
*Must perform 1 power clean every time the word "Roxanne" is said. Rep does not count unless completed before the next "Roxanne" is said. Perfect score is 26 reps.


"Golden"
4 RFT of:
...25 Calorie Bike
...10 HSPU (-4/-3")
...5 D-Ball Over Shoulders (100/70#)
Post time.


"Wildside" [Comp]
AMRAP in 8 Minutes
...4 Ring Muscle Ups + 4 Ring Dips (MU Height)
...40 Double Unders
...14 Overhead Squats (115/75#)
Post rounds/reps.


Sigma Gymnastics Endurance Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping pull-ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).


Sigma Strength Protocol: Sumo Deadlift
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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