Sunday, December 04, 2016

2016-12-05 WOD

Flash Cycle Retest Week



Remember, this is Retest Week for the Flash Cycle! Make sure you look up your old scores from the week of 2016-09-19 so you know what to shoot for! As always, the Retest Week for the current cycle and the Test Week for the next cycle will naturally have less volume, which also serve as a deload week(s). Don't feel like you have to do a ton of extra accessory work during these 2 weeks. Keep the intensity high on the Retests/Tests and be ready to pick up the volume again when we start the next cycle!


Find a 1RM of the complex:
...1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
No more than 3 failed attempts. Post heaviest successful load.


"Frantic" [RX]
9-15-21 reps for time of:
...Thruster (95/65#)
...Pull Up
*3 burpee penalty anytime you break on either movement mid-round. Time cap of 15 minutes. Post time.


COMPETITORS

Find a 1RM of the complex:
...1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
No more than 3 failed attempts. Post heaviest successful load.


"Frantic" [Comp]
9-15-21 reps for time of:
...Thruster (115/75#)
...C2B Pull Up
3 lateral burpees anytime you break on the thruster. 3 burpees to target anytime you break on the pull ups. Time cap of 15 minutes. Post time.


"Phoenix"
For total reps:
...Assault Bike Tabata
...Rest 4 Minutes
...Assault Bike Tabata
*Score is total reps after both tabatas. Record individual tabata scores in the comments.

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