Sunday, May 21, 2017

2017-05-22 WOD

Here it is guys, our first samples of the much awaited Heroes shirt (and tank) is here! Please place all orders through our brand new online store so we can get an accurate count of how many we still need to print. Please read the full description for each item, because there is a cut-off date to get your orders on-time for Memorial Day!

A portion of every sale will go to the Combat Wounded Coalition and you can also make a straight donation to the CWC through our online store as well, so please share this post with all your friends to help us make a large donation benefiting wounded soldiers and their families deal with the casualties of war.

Here's the link for our new online store: http://www.sigmacrossfit.com/p/store.html


Hulk Cycle Week 7

Athlete's Choice:
...SSP: Back Squat 5+
...SSP: Overhead Squat 4+
...SGSP: HSPU
See details for each option below.


5 rounds for time:
...21 Double Unders
...15/12 Calorie Bike
...9 Overhead Squats (115/75#)
Post time.


COMPETITORS

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


Sigma Strength Protocol: Overhead Squat
...3x4 (build to a daily max)
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
If you hit 40 reps or more, add a 1" deficit. Post total reps.


5 rounds for time of:
...50 Double Unders
...200m Run with a plate (45/25#)
...10 Overhead Squats (145/100#)
Post time.


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

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