Wednesday, November 30, 2016

2016-12-01 WOD

Flash Cycle Week 10



"Rogues" [RX]
In Teams of 2:
...400 Double Unders
...200 Shoulder Taps (plank)
...100 Calorie Row
...50 Overhead Squats (115/75#)
...25 Bar Muscle Ups
Time cap of 25 minutes. Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) and that you do these WODs on Saturday:

"Rogues" [Comp]
In Teams of 2:
...400 Double Unders
...200' Handstand Walk
...100 Calorie Bike
...50 Overhead Squats (155/105#)
...25 Muscle ups
Post time.


"Magnus"
4 RFT of:
...15 Kettlebell Thrusters (53/35#)
...100m Farmer Carry (53/35#)
Post time.


Every 90 Seconds for 10 Rounds:
...2 Squat Cleans
*Drop and reset between each rep, but don't rest. Post heaviest load.


LISS & Mobility:
...30 minutes of LISS followed by 30 minutes of mobility. Get recovered and prepare for retest week!


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

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