Wednesday, July 12, 2017

2017-07-13 WOD

Carmine Falcone (modeled after The Godfather) was created in Frank Miller's Batman: Year One in 1987, and was the head of the mafia that controlled Gotham City and corrupted the law enforcement and judicial systems until Batman arrived, and with Detective Gordon and a sane Harvey Dent, they managed to restore law and order to Gotham. Tomorrow's WOD is for Falcone!


Batman Cycle Week 2

Athlete's Choice:
...Back Squat 5x3 (90% of 3RM or 85% of 1RM)
...Speed Deadlift 5x4 (60%)


"Falcone" [RX]
For reps:
...Min 1: AMRAP pull ups
...Min 2: Rest
...Min 3: AMRAP sandbag burpee cleans (50/30#)
...Min 4: Rest
...Min 5: AMRAP double unders
...Min 6: Rest
...Min 7: Max time deadlift hold (225/155#)
...Min 8: Rest
...Min 9: AMRAP calorie C2 row
...Min 10: Rest
...Min 11: AMRAP Push ups
Score = total reps + deadlift hold time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


Speed Deadlift
...5x4 (60%)
Post load.


Back Squat
...5x3 (90% of 3RM)
Post load.


3 Rounds:
...50 Flutter Kicks
...20 V-Up
...45-second Plank Hold (35/25# plate)
Post time.


"Falcone" [Comp]
For total reps:
...Min 1: AMRAP unbroken pull ups
...Min 2: Rest
...Min 3: AMRAP sandbag burpee cleans (60/40#)
...Min 4: Rest
...Min 5: AMRAP unbroken double unders
...Min 6: Rest
...Min 7: Max time Deadlift hold (315/205#)
...Min 8: Rest
...Min 9: AMRAP calorie C2 row
...Min 10: Rest
...Min 11: AMRAP Push ups
Score = total reps + deadlift hold time.

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