Sunday, July 23, 2017

2017-07-24 WOD

Batman Cycle Week 4

For technique:
...5x2 HH Clean (90-100%)
...3x1 Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest load with GOOD technique.


NATIONAL BATMAN DAY CHIPPER
For Time:
...7 Rope Climbs
...23 Deadlifts (275/185#)
...20 Shoulder to overhead (155/105#)
...1.7 mi Bike
Only one barbell allowed! Time cap of 15 minutes. Post time.


COMPETITORS

Push Press
...3x3, build to daily max
...2x3, 90% of daily max
Post load.


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


For technique:
...5x2 HH Clean (90-100%)
...3x1 Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest load with GOOD technique.


Sigma Gymnastics Endurance Progression: HSPU
Every 2 minutes for 5 rounds:
...10 Strict into Kipping HSPU
Post strict reps. If you get 40+ strict reps, increase difficulty next time (increase ROM or add a weight vest)


NATIONAL BATMAN DAY CHIPPER
For Time:
...7 Rope Climbs
...23 Deadlifts (315/205#)
...20 Shoulder to overhead (185/135#)
...1.7 mi Bike
Only one barbell allowed! Time cap of 15 minutes. Post time.

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