Sunday, November 20, 2016

2016-11-21 WOD

Flash Cycle Week 9



500m Row for time.


In Honor of "Rankel"
AMRAP in 20 minutes:
...6 Deadlifts (225/155#)
...7 Burpee Pull Ups
...10 Kettlebell Swings (70/53#)
...200m Run
Post rounds/reps.
Click on the link above to see scores from CrossFit.com, including some Games athletes.


COMPETITORS

500m Row for time.


Build to a heavy single Squat Snatch. Post heaviest load.


In Honor of "Rankel"
AMRAP in 20 minutes:
...6 Deadlifts (225/155#)
...7 Burpee Pull Ups
...10 Kettlebell Swings (70/53#)
...200m Run
Post rounds/reps.


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).


Sigma Strength Protocol: Barbell Row
...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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