Monday, November 14, 2016

2016-11-15 WOD

Flash Cycle Week 8



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


"Morillo" [RX]
9-15-21 reps of:
...Row (Calories)
...Power Snatch*
*Power snatch weight decreases each round.
Men: 135/115/95#
Women: 95/85/65#
Post time.


COMPETITORS

"Folded"
For time:
...25 GHD Sit Ups
...25 Overhead Squats (155/105#)
...50' Handstand Walk
Post time.


"Morillo" [Comp]
9-15-21 reps of:
...Row (Calories)
...Power Snatch*
*Power snatch weight decreases each round.
Men: 155/135/115#
Women: 105/95/85#
Post time.


Sigma Gymnastics Endurance Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


Weighted Jumps
2 Rounds of:
...5x5 Seated Box Jumps
*Wear a vest for round 1, take it off for round 2.


Sigma Strength Protocol: Glute Bridge
...3x15 reps, build to a daily max
...2x15+ reps (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Back 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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