Thursday, November 10, 2016

2016-11-11 WOD

Flash Cycle Week 7



In Honor of "Randy":
...75 Power Snatch (75/55#)
Time cap of 10 minutes. Post time. Compare to 2015-05-12.


"Zolomon"
3 Rounds, each for time:
...100' Rope Sled Pull (55/35#)
...100m Sled Sprint (55/35#)
...Rest as needed between rounds
*100' sled rope pull done inside, 100m sled sprint done outside. Post your SLOWEST time as your score.


COMPETITORS

In Honor of "Randy":
...75 Power Snatch (75/55#)
Time cap of 10 minutes. Post time. Compare to 2015-05-12.


For Time:
...50 L-Sit Pull Ups (any grip allowed)
Post time.


"Zolomon"
3 Rounds, each for time:
...100' Rope Sled Pull (55/35#)
...100m Sled Sprint (55/35#)
...Rest as needed between rounds
*100' sled rope pull done inside, 100m sled sprint done outside. Post your SLOWEST time as your score.


Hang Squat Snatch
...Build up to a heavy single hang squat snatch
*Make sure you keep the pause above the knee. Maintain the technique we focused on in the Batman Cycle. Post heaviest load.


Sigma Strength Protocol: Overhead Squat
...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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