Monday, July 24, 2017

2017-07-25 WOD

Talia, daughter of Ra's al Ghul, and mother to Damian Wayne. She is most commonly depicted as a romantic interest for Batman, a villain, or a combination of the two. Her father, the leader of the League of Assassins, considered Batman the man most worthy to marry Talia and become his successor. While Batman is uninterested in the criminal empire, he has often demonstrated romantic feelings for Talia.


Batman Cycle Week 4

"Talia Al Ghul" [RX]
AMRAP in 4 minutes:
...30 Double unders
...10 Push Up
Rest 1 minute, then AMRAP in 4 minutes:
...30 Double unders
...10 Pull Ups
Post total reps.


DB/Accessory
3 rounds NOT for time:
...100m box carry (comp Sigma boxes)
...Max time barbell hold (225/155#)
...4 D-ball over barbell (150/100# over barbell at chest height)
...25m backwards sled drag (105/150#)
...25m sled push (105/150#)


COMPETITORS

Back Squat
...5x2 (90% of 2RM)
Post load.


Snatch balance
...5x3 (70-80% of 1RM snatch)
Post load.


For technique:
...5x2 Pause Jerk (90-100%)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


DB/Accessory
3 rounds NOT for time:
...100m box carry (comp Sigma boxes)
...Max time barbell hold 225/155#
...4 Dball facing over barbell (chest height) 150/100#
...25m backwards sled drag 105/150#
...25m sled push 105/150#"


AMRAP in 4 minutes:
...30 Double unders
...10 Ring push ups
Rest 1 minute, then another AMRAP in 4 minutes:
...30 Double unders
...10 Chest to Bar
Post total reps.

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