Tuesday, July 18, 2017

2017-07-19 WOD

Darkseid is the dictator of the planet Apokolips, whose ultimate goal is to conquer the universe and eliminate all free will. He is a regular villain of the Justice League. Try not to surrender to our "Darkseid" WOD tomorrow!


Batman Cycle Week 3

"Darkseid" [RX]
For time:
...400m Run
Then, 4 rounds of:
...1 Deadlift (275/185#)*
...2 Rope climb
...3 HSPU*
...4 D-ball clean (100/70#)
Then,
...400m Run
*RX+1= 315/205# deadlift, Strict HSPU
Post time.


COMPETITORS

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


GHD Work:
5x15, NOT for time:
...Hip Extension
...GHD Sit-Up
...Back Extension


For technique:
...5x2 HH Snatch (80-90%)
...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. If you get more than 20+ strict reps, add a weight vest next time!


"Darkseid" [Comp]
For time:
...400m Run
Then, 4 rounds of:
...1 Deadlift (365/225#)
...2 Rope legless climb
...3 Deficit HSPU (-7/-5")
...4 D-ball clean (150/100#)
Then,
...400m Run
Post time.

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