Sunday, November 27, 2016

2016-11-28 WOD

Flash Cycle Week 10

For Total Calories:
...Tabata Bike
...Rest 4 Minutes
...Tabata Row


AMRAP in 12 minutes:
...400m Run
...Rest 60 Seconds
Post total distance.


COMPETITORS

For Total Calories:
...Assault Bike Tabata
...Rest 4 Minutes
...C2 Rowing Tabata


AMRAP in 12 minutes:
...400m Run
...Rest 60 Seconds
Post total distance.


Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping Pull Ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest)."


Clean & Jerk Ladder
Every 90 Seconds until Failure:
...1 Clean and Jerk
*Starting at 75% of your C&J max, perform one C&J every 90 seconds, adding 10# each round until failure. You are allowed a maximum of 2 attempts per round.


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

No comments:

Post a Comment