Tuesday, November 08, 2016

2016-11-09 WOD

Flash Cycle Week 7



Every 2 Minutes for 5 Rounds:
...10 Unbroken Feet on Box Body Row
Must touch chest to thumbs on each rep. Set is done as soon as you break. Post total reps.


"Impulse" [RX]
3 RFT of:
...25 Abmat Sit Ups
...4x25' Overhead Walking Lunge (45/25#)
Time cap of 12 minutes. Post time.


COMPETITORS

"Trinity"
AMRAP in 5 Minutes:
...15 Calorie Assault Bike
...21 Deadlifts (155/105#)
Rest 3 minutes
AMRAP in 5 Minutes:
...10 Calorie Assault Bike
...15 Front Squat (135/85#)
Rest 3 minutes
AMRAP in 5 Minutes:
...5 Cal Assault Bike
...9 Thrusters (115/75#)
Post total reps across all 3 AMRAPs.


"Impulse" [Comp]
3 RFT of:
...25 GHD Sit Ups
...4x25' Overhead Walking Lunge (55/35#)
Post time.


Every 2 Minutes for 5 Rounds:
...10 Unbroken Feet on Box Body Row (20/14# vest)
Must touch chest to thumbs on each rep. Set is done as soon as you break. Post total reps.


Triphasic Back-Squat (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Back-Squat at 60-80% of 1RM*
Lower with a 6-8 second descent, then explosively stand back up.


Sigma Strength Protocol: Bench 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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