Friday, November 18, 2016

2016-11-18 WOD

Flash Cycle Week 8

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


"Inertia" [RX]
In teams of 2:
...300/240 Calorie Row
*Switch as needed, but beware! You must complete 10 Abmat Sit Ups before you can being rowing!


COMPETITORS

"Inertia" [Comp]
In teams of 2:
...300/240 Assault Bike Calories
*Switch as needed, but beware! You must complete 10 GHD Sit Ups before you can begin biking!


Heavy Single Split Jerk:
...Work up to a heavy single split jerk from the blocks.


4 RFT of:
...50' Sandbag Lunge (60/40#)
...20 Sandbag Squats (60/40#)
Post time.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push press. If you get at least 40 reps strict, move up 5# next time.


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

No comments:

Post a Comment