Tuesday, November 22, 2016

2016-11-23 WOD

Flash Cycle Week 9



Agility Ladder Drills:
...5 drills on the ladder (20/14# vest)
...5 drills on the ladder (no vest)
...5x5 "touch and go" broad jumps (20/14# vest)
...5x5 "touch and go" broad jumps (no vest)
Post comments about how awesome you are to WODTogether.


"Mercer"
For Time:
...400m Run
...40 Chest to Bar Pull Ups
...400m Run
...40 Handstand Push Ups
...400m Run
...40 Box Jumps (24/20")
...400m Run
Post time.


COMPETITORS

Agility Ladder Drills:
...5 drills on the ladder (20/14# vest)
...5 drills on the ladder (no vest)
...5x5 "touch and go" broad jumps (20/14# vest)
...5x5 "touch and go" broad jumps (no vest)
Post comments about how awesome you are to WODTogether.


"Mercer"
For Time:
...400m Run
...40 Chest to Bar Pull Ups
...400m Run
...40 Handstand Push Ups
...400m Run
...40 Box Jumps (24/20")
...400m Run
Post time.


"Hawkman"
3 RFT of:
...20 Calorie Assault Bike
...40 Double Unders
...15 Overhead Squats (135/95#)
...Rest 1 Minute
Post time.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...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.


Sigma Strength Protocol: Overhead Squat
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.

No comments:

Post a Comment