Monday, November 21, 2016

2016-11-22 WOD

Flash Cycle Week 9



Build to a heavy single Squat Clean and Split Jerk. Post heaviest load.


"Rayner" [RX]
3 rounds for time of:
...25 Wall Balls (20/14#)
...50' Walking Lunge (20/14#)
...3 Rope Climbs (12')
Post time.


COMPETITORS

Build to a heavy single Squat Clean and Split Jerk. Post heaviest load.


For Time [Comp]
...50 Thrusters (135/95#)
Post time.


"Rayner" [Comp]
3 rounds for time of:
...25 Wall Balls (30/20#)
...50' Walking Lunge (30/20#)
...2 Legless Rope Climbs (15')
Post time.


Sigma GE Progession (Muscle Up)
Every 2 Minutes for 5 Rounds:
...5 Strict into Kipping Muscle Ups
Post total strict reps.


Sigma Strength Protocol: Strict Press
...3x4 reps, build to a daily max
...2x4+ reps (80% of daily max)
Post daily max and load/reps of +sets.


Intervals
5 rounds for time:
...1.0mi Assault Bike
...Rest 2 minutes
Post total time.

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