Thursday, July 13, 2017

2017-07-14 WOD

Batman Cycle Week 2

Build to a heavy single Squat Snatch.
*Suggested loading 40, 60, 70, 80, 90, 95, 100% (of GOAL weight). Post heaviest load.


Sigma Gymnastics Endurance Progression: Pull Up
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Pull Ups
Post total strict reps. If you get 40+ strict reps, make it more difficult next time (strict chest-to-bar, or add a weight vest, or a heavier vest).


COMPETITORS

Front Squat
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


Speed Squat
...6x4 (60%)
Post load.


Build to a heavy single Squat Snatch.
*Suggested loading 40, 60, 70, 80, 90, 95, 100% (of GOAL weight). Post heaviest load.


Build to a heavy single Squat Clean & Jerk.
Post heaviest load.


Sigma Gymnastics Endurance Progression: Pull Up
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Pull Ups
Post total strict reps. If you get 40+ strict reps, make it more difficult next time (strict chest-to-bar, or add a weight vest, or a heavier vest).


3 rounds, each for time:
...10 Burpees
...15 Ring dips
...20 Cal bike
...Rest 2 minutes
Post slowest round.

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