Sunday, July 30, 2017

2017-07-31 WOD

Batman Cycle Week 5

In teams of 2, for time:
...800m Run
...100 Wall Balls
...800m Run
...100 Box Jumps
...800m Run
...100cal Bike
...800m Run
Both partners run every time. Split up remaining reps as needed. Post time.


COMPETITORS

Front Squat
...5-5-3-3-1-1-1-1-1 reps for load.


Speed Squat
...5x4 (62.5%)
*Banded is optional. Post load.


Snatch Deload:
Work up to 85% of 1RM x 1-3 singles.*
*85% is a suggestion. Focus on hitting GOOD reps. The goal is to maintain/build technique while allowing the muscles to recover.


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 total strict reps are 20+, add a weight vest next time.


In teams of 2, for time:
...800m Run
...100 Wall Balls
...800m Run
...100 Box Jumps
...800m Run
...100cal Bike
...800m Run
Both partners run every time. Split up remaining reps as needed. Post time.

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