Monday, November 28, 2016

2016-11-29 WOD

Flash Cycle Week 10



"Argh!yle! vs. Abraxis" [RX]
AMRAP in 8 Minutes:
5-10-15-20-25-etc. Reps of:
...Thrusters (95/65#)
...Wall Balls (20/14#)
*This is one of the shortest characters in the DC universe (Argh!yle, 0'5") vs. one the tallest (Abraxis, 180').


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


COMPETITORS

"Argh!yle! vs. Abraxis" [Comp]
AMRAP in 8 Minutes:
5-10-15-20-25-etc. Reps of:
...Thrusters (115/75#)
...Wall Balls (30/20#)
*This is one of the shortest characters in the DC universe (Argh!yle, 0'5") vs. one the tallest (Abraxis, 180').


"Twister"
AMRAP in 14 Minutes:
...15 Toes To Bar
...12 Alternating Dumbbell Snatch (50/35#)
...9 Burpees
...6 Alternating Pistol Squats
...3 Bar Muscle Ups
Post rounds/reps.


Triphasic Bench-Press (Isometric)
Every 3 Minutes for 5 Rounds:
...3 Isometric Bench-Press at 60-80% of 1RM*
*Lower the bar rapidly, stopping quickly just 1" above the chest. Hold this position for 3 seconds before explosively lifting the bar.


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping Ring Dips
Post total strict reps. 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
...3x5 reps, build to a daily max
...2x5+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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