Sunday, November 13, 2016

2016-11-14 WOD

Flash Cycle Week 8



"Kobra" [RX]
For time:
...100 Double Unders
...50 Box Jumps (24/20")
...40 Push Ups
...30 Pull Ups
...20 Handstand push Ups
...10 D-Ball over Shoulder (100/70#)
Every 4 minutes, 200m run. Time cap of 24 minutes.


COMPETITORS

"Kobra" [Comp]
For time:
...100 Double Unders
...50 Box Jumps (30/24")
...40 Ring Push Ups
...30 Chest to Bar Pull Ups
...20 Strict Handstand push Ups
...10 D-Ball over Shoulder (150/100#)
Every 4 minutes, 200m run. Time cap of 24 minutes.


"Heavy Death By Thruster"
...Within the 1st minute, complete 3 Thrusters (115/75#)
...Within the 2nd minute, complete 6 Thrusters (115/75#)
...Continue adding 3 reps per minute until failure, or completion of the round of 21.
Record rounds/reps.


Agility Ladder:
...Spend 10 minutes working on agility ladder drills for footwork, speed, or explosiveness. Stop as soon as you start to lose speed (time each drill to verify). Feel free to start with a vest.


Sigma Gymnastics Endurance Progression (HSPU)
Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping HSPU
*The goal is to get all 10 reps strict each round. If you can't complete a round strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression next time (deficit, weighted, etc.)


Sigma Strength Protocol: Sumo Deadlift
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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