Sunday, July 09, 2017

2017-07-10 WOD

We have a workout named after one of Batman's oldest foes, the Scarecrow, who was portrayed by Cillian Murphy so well in Batman Begins! If you've never feared the sleds before, you will in this workout...


Batman Cycle Week 2

Pause Front Squat
...3x5x5sec (40%)
Post load.


"Scarecrow" [RX]
4 rounds, each round for time:
...100' Bear Crawl
...50m Sled drag forwards (100/65#)
...50m Sled drag backwards (100/65#)
...20 Toes to Bar
...Rest as needed
Post slowest round. Time cap of 19 minutes.


COMPETITORS

Snatch Balance
...5x3 (70-80% of 1RM Snatch)


Pause Front Squat
...3x5x5sec (40%)
Post load.


For technique:
...5x2 HH Snatch (70-80%)
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest load with good technique.


Sigma Gymnastics Endurance Progression: Ring Muscle Up
Every 2 minutes for 5 rounds:
...5 Strict into Kipping Ring Muscle Ups
Post total strict reps.


"Scarecrow" [Comp]
4 rounds, each round for time:
...50' HS Walk
...50m Sled drag forwards (100/65#)
...50m Sled drag backwards (100/65#)
...20 Toes to Bar
Post slowest round. Time cap of 19 minutes.

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