Wednesday, November 09, 2016

2016-11-10 WOD

Flash Cycle Week 7

Sigma Strength Protocol: Front Squat
...3x2 reps, build to a daily max
...2x2+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"Rekrap"
9-15-21 reps for time of:
...Burpees
...KB Swings (70/53#)
Post time. Sub 5 minutes = Ninja


COMPETITORS

As always, we recommend that Thursdays should be a Recovery Day, and that you do these WODs on Saturday:
"Rekrap"
9-15-21 reps for time of:
...Burpees
...KB Swings (70/53#)
Post time. <5 minutes = Ninja


"IronMan"
For time:
...4/3.6k Row
...6/5.4mi Bike
...2mi Run
Post time.


For Time:
...250' Handstand Walk
Time cap of 5 minutes.


EMOM for 10 minutes of:
...1 Push Jerk @ 80-100%
Post heaviest load.


Sigma Strength Protocol: Front Squat
...3x2 reps, build to a daily max
...2x2+ reps (80% of daily max)
Post daily max and load/reps of +sets.


Build to a heavy single Squat Clean & Split Jerk. Post load.

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