Sunday, January 01, 2017

2017-01-02 WOD

Tomorrow, we're starting off the New Year with a farewell WOD to 2016! Don't forget, one of the BIGGEST factors for success to New Year's Resolutions (or goal-setting in general), is having a social support group! So bring a friend to the Partner Workout tomorrow, or if you show up stag, I'm sure you can find one here! Remember, tomorrow will be our typical Holiday WOD schedule. There will be only one class at 8:30am, and all other classes will be cancelled for the day! If you're not a regular member of Sigma CrossFit, please fill out the PARQ from our Get Started page (http://www.sigmacrossfit.com/p/get-started.html), if you don't have access to a printer, we have extras at the gym on top of the Kill Cliff refrigerator.


Wonder Woman Cycle Week 3

"Sigma's Farewell to 2016 Holiday WOD"
Teams of 2:
AMRAP in 12 Minutes
...31 Deadlifts (95/65#)
...20 Hang Cleans (95/65#)
...16 Thrusters (95/65#)
Post rounds/reps.


COMPETITORS

"Sigma's Farewell to 2016 Holiday WOD"
Teams of 2:
AMRAP in 12 Minutes
...31 Deadlifts (115/75#)
...20 Hang Cleans (115/75#)
...16 Thrusters (115/75#)
Post rounds/reps.


"Armageddon"
21-15-9 reps for time of:
...Bike (Calories)
...Back Squat (275/185#) from the rack
Post time.


Handstand Walk Practice:
...Spend 10-15 minutes working on handstand walking progressions.


Kipping HSPU Cycling Progression
Every 90 Seconds for 3 Rounds:
...8 Burpees to 6"
...10 unbroken HSPU
*Post total reps completed. If you hit at least 80% of the total reps, add a round to the progression next time (up to 5 rounds total). No gaming it! Sprint the burpes and then immediately do as many quality unbroken reps as possible (up to 10 per round).


Push Press
...3x8 build to a daily max
...2x8 (80% of daily max)
Post heaviest load.

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