Tuesday, November 29, 2016

2016-11-30 WOD

Flash Cycle Week 10



"Heavier Grace" [RX]
...30 Clean and Jerks (165/115#)
Time cap of 10 minutes.
*If the weight sounds too heavy, use 75% of your 1RM. This should be a power clean and push jerk.


"Steddy" [RX]
16 Rounds, working for 30 seconds, resting for 30 seconds:
...Odd: Front Rack In Place Lunge (95/65#)*
...Even: Deadlift (95/65#)
*Must step back for each rep of the lunge. Post total reps for both movements.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x15 reps, build to a daily max
...2x15+ reps (80% of daily max)
Post daily max and load/reps of +sets.


"Heavy Grace" [Comp]
...30 Clean and Jerks (225/155#)
*If the weight sounds too heavy, use 75% of your 1RM. This should be a power clean and push jerk.


"Steddy" [Comp]
16 Rounds, working for 30 seconds, resting for 30 seconds:
...Odd: Front Rack In Place Lunge (115/75#)*
...Even: Deadlift (115/75#)
*Must step back for each rep. Post total reps for both movements.


Sigma Shoulder Strength Progression:
Every 2 Minutes for 5 Rounds:
...10 Dumbbell Strict-Press
*If you can't finish a set strict, switch to push-press. If you get at least 40 reps strict, move up 5# next time.


"Obsidian"
3 rounds for time of:
...400m Sandbag Run (60/40#)
...4 Rope Climbs (15')
Post time.


Sigma Strength Protocol: Front Squat
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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