Tuesday, November 15, 2016

2016-11-16 WOD

Flash Cycle Week 8



Every 3 Minutes for 5 Rounds, 1 set of the complex:
...1 Power Clean
...2 Hang Squat Cleans
...3 Thrusters
Post heaviest load.


"Hal" [RX]
AMRAP 3 minutes x3
...200m Burden Run (30/20#)
...50 Double Unders
...Max Calories Row
*Rest 3 minutes between AMRAPs.
Post total calories.


COMPETITORS

"Disaster"
AMRAP in 7 minutes of:
...20 Second L-Sit
...10 Pistol Squats
...5 Parallette HSPU
Post rounds/reps.


"Hal" [Comp]
AMRAP 3 minutes x3
...100m Sled Drag (55/35#)
...50 Double Unders
...Max Calories Bike
*Rest 3 minutes between AMRAPs.
Post total calories.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken sets):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


Every 3 Minutes for 5 Rounds, 1 set of the complex:
...1 Power Clean
...2 Hang Squat Cleans
...3 Thrusters
Post heaviest load.


Sigma Strength Protocol: Front Squat
...3x10 reps, build to a daily max
...2x10+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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