Monday, July 10, 2017

2017-07-11 WOD

Harvey Dent, also known as Two-Face, is another long-time archnemesis of the Batman, having first appeared in 1942! This is a short workout, a sprint! Every round gets easier (by the movement) AND harder (more reps) at the same time! A workout that only someone like Two-Face would love... Good luck!


Batman Cycle Week 2

ATHLETES CHOICE:
...Back Squat 3rm
...Deadlift 2RM
...Pause Jerk


"Harvey Dent" [RX]
For time:
...9 Wall ball (20/14#)
...9 Bar muscle up
...15 Wall ball (20/14#)
...15 Chest to bar pull up
...21 Wall ball (20/14#)
...21 Pull up
Post time.


COMPETITORS

Back Squat
...3x3, build to daily max
...2x3, 90% of daily max
Post load.


Deadlift
...3x2, build to daily max
...2x2, 90% of daily max
Post load.


For technique:
...5x2 Pause Jerk (70-80%)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


Sigma Gymnastics Endurance Progression: HSPU
Every 2 minutes for 5 rounds:
...10 Strict into Kipping HSPU
Post total strict reps. If you get 40+ strict reps, make it more difficult (add a deficit or a weight vest) next time around!


"Harvey Dent" [Comp]
For time:
...9 Wall ball (50/30#)
...9 Bar muscle up
...15 Wall ball (30/20#)
...15 Chest to bar pull up
...21 Wall ball (20/14#)
...21 Pull up
Post time.

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