Thursday, June 01, 2017

2017-06-02 WOD

We had over 100 people (I think the final count was 105?) to join us on Memorial Day to honor our fallen soldiers! That was definitely the largest Holiday WOD attendance we've had in Sigma CrossFit history! Everyone did awesome! Way to push yourselves guys! And thanks for buying the Heroes Shirts and all the donations that will go towards the Combat Wounded Coalition!


Hulk Cycle Week 8

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


3 rounds for time of:
...20 Pistol Squats
...10 Deadlift (225/155#)
Post time.


COMPETITORS

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


Sigma Strength Protocol: Barbell Row
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
*If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


3 rounds for time of:
...30 Pistols Squats
...15 Deadlifts (265/175#)
Post time.


2017 Regional WOD #6
For time:
...30 Assault Bike Calories
...20 Burpee Box Jump Overs (feet MUST land on top of box, hands on box are allowed)
...10 D-Ball Over Shoulder Cleans (150/100#)
Time cap of 6 minutes. Post time.

No comments:

Post a Comment