Thursday, August 31, 2017

2017-09-01 WOD


Batman Cycle Week 9

4 RFT of: [RX]
...10 DB Jerk, right arm (50/35#)
...10 Pistols, right leg
...10 DB Jerk, left arm (50/35#)
...10 Pistols, left leg
Post time.


Barbell Row
...3x8, build to daily max
...2x8, 90% of daily max
Post heaviest load.


COMPETITORS

4 RFT of: [Comp]
...10 DB Jerk, right arm (80/55#)
...10 Pistols, right leg
...10 DB Jerk, left arm (80/55#)
...10 Pistols, left leg
Post time.


Barbell Row
...3x8, build to daily max
...2x8, 90% of daily max
Post heaviest load.


Bench Press
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


Build to a heavy single:
...Snatch
...Clean & Jerk
Post total and heaviest loads per lift.


HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
*Rest 30 seconds between attempts.

Wednesday, August 30, 2017

2017-08-31 WOD

This workout is dedicated to Robin, all of them! The workout is short, intense, and gymnasty! Just like all the Robins, at least before they outgrow their role as a sidekick...


Batman Cycle Week 9

Front Squat
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


"Robin"
AMRAP in 8 minutes of:
...30 Double Unders
...10 Ring Dips
Post rounds/reps.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


Front Squat
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


"Robin"
AMRAP in 8 minutes of:
...40 Double Unders
...5 Muscle Ups
Post rounds/reps.


Speed Squat
...6x4 (65%)
Post load.


Hollow/Superman/L-Sit:
...Accumulate 2:00 in each.

Tuesday, August 29, 2017

2017-08-30 WOD


In case you didn't know it, the symbol for sodium in the periodic table is "Na"!

Batman Cycle Week 9

Athletes Choice:
...Back Squat, 2RM
...Push Press, 3RM
See below for more details on each part.


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, either add ROM (strict C2B) or increase weight.


COMPETITORS

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


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


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


"Sodium, sodium, sodium, BATMAN"
AMRAP in 4* minutes:
2 rounds of:
...12 cal Bike
...6 HSPU
...Squat Snatch*
*If 2 rounds are finished, extend the time cap by 4 minutes and change the snatch reps/load accordingly.

Rds, Time cap, Reps(Load)
1, 2 || 4 minutes || 10 (115/75#)
3, 4 || 8 minutes || 8 (135/85#)
4, 6 || 10 minutes || 6 (155/95#)
7, 8 || 12 minutes || 4 (175/105#)
9, 10 || 14 minutes || 2 (195/115#)
Post time or rounds/reps completed.


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, either add ROM (strict C2B) or increase weight.

Monday, August 28, 2017

2017-08-29 WOD

Some power snatches from last month! Looks like someone forgot his workout shoes at home... HAHA! Can't let that get in the way of your workout though!


Batman Cycle Week 9

For time:
4 rounds for time of:
...300m Run
...10 Hang Squat Cleans (95/65#)
...12 Ring Dips
Post time.


DB/Accessory
3 rounds for SIZE:
...10 DB Single Arm OH Squats (per arm)
...10 DB Neutral Grip Bench Press (go heavy)
...10 DB Single Arm Row (per arm)
Post loads per each movement.


COMPETITORS

Speed Bench
...6x4 (65%)
Post loads.


Pause Front Squat
...3x4x5sec (60%)
Post load.


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


DB/Accessory
3 rounds for SIZE:
...10 DB Single Arm OH Squats (per arm)
...10 DB Neutral Grip Bench Press (go heavy)
...10 DB Single Arm Row (per arm)
Post loads per each movement.


4 rounds for time of:
...300m Ski Erg
...10 Hang Squat Cleans (115/75#)
...12 Strict Ring Dips (Regionals standard, feet in front of body)
Post time.

Sunday, August 27, 2017

2017-08-28 WOD


When there are more people than boxes... Shane and Lance keeping the intensity high! No surprise they got the top two scores of the day on Tuesday!! Great job guys!

Batman Cycle Week 9

For time:
...50 Wall Balls (20/14#)
...50 Pull Ups
...100 Double Unders
EMOM 5 Burpees. Post time.


Sumo Deadlift
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


COMPETITORS

For time:
...50 Wall Balls (30/20#)
...50 Chest to Bar Pull Ups
...150 Double Unders
EMOM 5 Burpees. Post time.


Sumo Deadlift
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


For technique:
...5x2 LH Snatch (90-100%)
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest load with GOOD technique.


Snatch Balance
...3x3 (70-80% of 1RM snatch)
Post heaviest load.


GHD Work
3 rounds:
...Max unbroken reps of Hip Extension
...Max unbroken reps of GHD Sit-Up
...Max unbroken reps of Back Extension
Post total reps. In comments, you may want to specify how many reps of each movement you got.

Thursday, August 24, 2017

2017-08-25 WOD

Batman Cycle Week 8

Clean and Jerk
...3x1 (85% of 1RM)
Post load.


4 rounds, each round for time:
...100m Sled Drag (100/65#)
...250/200m Row
...Rest as needed between rounds (2-3 min)
Post time of slowest round.


COMPETITORS

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


Speed Squat
...5x4 (65%)
Post load.


For technique:
...3x1 Snatch (85% of 1RM)
...3x1 Clean and Jerk (85% of 1RM)
Post heaviest loads with GOOD technique.


Sigma Gymnastics Endurance Progression: Pull Up
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Pull Ups
Post total strict reps. If strict reps are 40+ reps, switch to strict/kipping C2B next time or add more weight.


Every 3 minutes for 4 rounds, each round for time:
...100m Sled Drag (100/65#)
...250/200m Row
Post time of slowest round.


AMRAP in 7 minutes of:
...4 Ring Muscle up
...8 Pistols
...40 Double Under
Post rounds/reps.

Wednesday, August 23, 2017

2017-08-24 WOD

Poison Ivy, one of Batman's oldest foes, has also been present in the Batman mythos in various media, including movies and TV in Batman: The Animated Series! You guys might remember this one from last year... Look up your old score in WODTogether and try to beat it!


Batman Cycle Week 8

"Poison Ivy" [RX]
3 rounds for time:
...800m Run
...20 Back squats (145/100#)
Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Speed Deadlift
...8x3 (50% + light band)
Post load.


Back Squat
...5x3 (90% of 3RM)
Post load.


"Poison Ivy" [Comp]
3 rounds for time:
...800m Run
...20 Back squats (165/110#)
Post time.


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


For time:
...250m Row
...25ft Dumbbell Front rack walking lunges
...8 Bar muscle ups
...25ft Dumbbell Front rack walking lunges
...250m Row
...25ft Dumbbell Front rack walking lunges
...16 Chest to bar pull ups
...25ft Dumbbell Front rack walking lunges
...250m Row
...25ft Dumbbell Front rack walking lunges
...32 Pull ups
Post time.

Tuesday, August 22, 2017

2017-08-23 WOD

Batman Cycle Week 8

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


AMRAP in 5 minutes:
15-12-9 reps of:
...KB Swing (70/53#)
...Burpees to 6"
Then,
...Max Bike calories in remaining time.
Post total reps.


COMPETITORS

3 rounds NOT for time:
...10 DB front rack lunges
...accumulate :40 ring L-sit
...20 DB 1-arm strict press (alt w/ hold)
...accumulate :30 alternating arm rope slam
...accumulate :30 rope slam


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


For technique:
...5x2 LH Clean (80-90%)
...3x1 Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest LH clean with GOOD technique.


Sigma Gymnastics Endurance Progression
Every 2 minutes for 5 rounds: Ring Muscle Up
...5 Strict into Kipping Ring Muscle Ups
Post total strict reps. If you get more than 20+ strict, add a weight vest next time.


AMRAP in 5 minutes:
15-12-9 reps of:
...KB Swing (70/53#)
...Burpees to 6"
Then,
...Max Bike calories in remaining time.
Post total reps.

Monday, August 21, 2017

2017-08-22 WOD

Batman Cycle Week 8

Hollow/Superman/L-Sit:
...Accumulate 1:50 in each.


[RX]
10-9-8-7-6-5-4-3-2-1 reps for time of:
...Pull ups
...Air squats
...Push ups
...Box jump overs
Post time.


COMPETITORS

Back Squat
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


Deadlift
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


For technique:
...5x2 Pause Jerk (80-90%)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


Hollow/Superman/L-Sit:
...Accumulate 1:50 in each.


[Comp]
10-9-8-7-6-5-4-3-2-1 reps for time of:
...Pull ups
...Air squats
...Push ups
...Box jump overs
Wear a 20/14# vest. Post time.

Sunday, August 20, 2017

2017-08-21 WOD



Batman Cycle Week 8

Bench Press
...5-5-3-3-1-1-1-1-1 reps for load.


"Batcave" [RX]
AMRAP 8
...6 HSPU
...4 Power snatches (115/75#)
Post rounds/reps.


COMPETITORS

Bench Press
...5-5-3-3-1-1-1-1-1 reps for load.


Pause Front Squat
...3x5x5sec (57.5%)
Post load.


For technique:
...5x2 LH Snatch (80-90%)
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest LH snatch with GOOD technique.


HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
*Rest 30 seconds between attempts.


"Batcave" [Comp]
AMRAP in 8 minutes:
...6 Deficit HSPU (-3.5/-2")
...4 Power snatches (135/95#)
Post rounds/reps.

Thursday, August 17, 2017

2017-08-18 WOD

Batman Cycle Week 7

Back Squat
...5x5 (90% of 5RM)
Post load.


EMOM for 12 minutes:
...Min 1: 30 Double unders
...Min 2: 10 Toes to bar
...Min 3: 3 Rope Climbs (15' with jump or 12' no jump)
Post total reps.


COMPETITORS

Push Press
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


Speed Deadlift
...8x3 (50% + light band)
Post load.


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


EMOM for 12 minutes:
...Min 1: 45 Double unders
...Min 2: 15 Toes to bar
...Min 3: 2 FAT Rope Climbs (12', start seated, legless until you can wrap without your feet touching the floor)
Post total reps.

Wednesday, August 16, 2017

2017-08-17 WOD

Batman Cycle Week 7

ATHLETES CHOICE:
...Snatch Max
...C&J Max
...Speed Bench (5x4 @ 65%)
See below for descriptions of each.


"Uslak" (inverted Kalsu)
For time:
...100 Burpees
EMOM 5 Thrusters (96/65#). Time cap of 15 minutes. Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

For load:
...Snatch Max Day
...C&J Max Day
Still focus on technique. Don't increase load unless your technique looks good!


Speed Bench
...5x4 (65%)
Post load.


GHD Work:
5 rounds NOT for time:
...20 Hip Extension
...20 GHD Sit-Up
...20 Back Extension
Stay unbroken on each movement.


"Uslak" (inverted Kalsu)
For time:
...100 Burpees
EMOM 5 Thrusters (135/95#)

Tuesday, August 15, 2017

2017-08-16 WOD

Batman Cycle Week 7

ATHLETES CHOICE:
...Front Squat 3RM
...Speed Squat (7x4 @ 62.5%)
...Barbell Row 10RM
See the descriptions below for more details.


4 rounds for max reps (:30 work, :30 rest):
...Assault Bike Calories
...Push Press (95/65#)
...Row Calories
...Parallete L-sit hold (seconds)
Post total reps.


COMPETITORS

Front Squat
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


Speed Squat
...7x4 (62.5%)
(Band optional)
Post load.


Barbell Row
...3x10, build to daily max
...2x10, 90% of daily max
Post heaviest load.


DB/Accessory
4 Rounds NOT for time:
...100' Rope Sled Pull (135/95#)
...Incline Push Ups (hands on bench) to failure
...15 SDHP (95/65#)
...Decline Push Ups (feet on bench) to failure
*Rope sled pull is done out back on the concrete. Maintain perfect form on this and the SDHP (or reduce the weight).


5 rounds for max reps (:30 work, :30 rest):
...Assault Bike Calories
...Push Press (95/65#)
...Row Calories
...Barbell Roll Out
Post total reps.

Monday, August 14, 2017

2017-08-15 WOD

Batman Cycle Week 7

Bench Press
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken per grip):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


For technique:
...5x2 LH Clean (70-80%)
...3x1 Clean (same weight)
...3x3 clean pull (5% heavier)
Post heaviest LH clean load with GOOD technique.


Bench Press
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


For technique:
...5x2 Pause Jerk (70-80%)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken per grip):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


18-15-12-9 reps for time of:
...Wall Balls (30/20#)
...50m Sled Push (110/85#)
Post time.

Sunday, August 13, 2017

2017-08-14 WOD

Batman Cycle Week 7


For time:
600m Run
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
400m Run
2 rounds of:
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
200m Run
3 rounds of:
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
Post time.


COMPETITORS

Back Squat
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


Snatch Balance
...3x3 (70-80% of 1RM snatch)
Post heaviest load.


For technique:
...5x2 LH Snatch (70-80%)
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest LH snatch load.


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 20+ total strict reps, add a weight vest (or add more weight to your vest) next time.


For time:
600m Run
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
400m Run
2 rounds of:
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
200m Run
3 rounds of:
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
Post time.

Thursday, August 10, 2017

2017-08-11 WOD

Lord Havok is a DC Comics supervillain, part of the supervillain team called the Extremists. He is a genius equipped with a powered armor, and when he wears his hood, he looks astonishingly like Doctor Doom! Lord Havok first appeared in Justice League Europe #15 (June 1990).


Batman Cycle Week 6

Athletes Choice:
...Bench Press 3RM
...Snatch
...Clean and Jerk


"Havok"
2 rounds (working for 30 sec, resting for 30 sec):
...Calorie Row
...Box Jumps (24/20")
...DB Burpee + Clean (50/35#)
...Chest to Bar Pull Ups
...HSPU
Post total reps.


COMPETITORS

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


For technique:
...3x1 Snatch (85% of 1RM)
...3x1 C&J (85% of 1RM)
Post heaviest load of each lift with GOOD technique.


HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
*Rest 30 seconds between attempts.


"Havok"
2 rounds (working for 30 sec, resting for 30 sec):
...Calorie Row
...Box Jumps (24/20")
...DB Burpee + Clean (50/35#)
...Chest to Bar Pull Ups
...HSPU
Post total reps.

Wednesday, August 09, 2017

2017-08-10 WOD

The Bat-Signal first appeared in Detective Comics #60 (February 1942). The signal is used by the Gotham City Police Department as a method of contacting and summoning Batman in the event his help is needed and as a weapon of psychological intimidation to the numerous criminals of Gotham City.

Batman Cycle Week 6

Deadlift
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


"Bat Signal" [RX]
For time:
...135 Air Squats
...45 GHD Sit Ups
...15 Wall Balls (30/20#)
...5 Ring Muscle Ups
Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Deadlift
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


Pause Front Squat
...3x5x5sec (55%)
Post load.


Push Press
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


Hollow/Superman/L-Sit:
...Accumulate 1:40 in each.


"Bat Signal" [Comp]
For time:
...135 Air Squats
...45 GHD Sit Ups
...15 Wall Balls (50/30#)
...5 Ring Muscle Ups
Wear a 20/14# Vest. Post time.

Tuesday, August 08, 2017

2017-08-09 WOD

Batman Cycle Week 6

For technique:
...1RM LH Snatch
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest load with GOOD technique.


For time:
...100' Overhead Walking Lunge (115/75#)
...100m Farmer's carry (53/35#)
...200m Sandbag Burden Run (50/30#)
...400m Bike
...800m Run
Post time.


COMPETITORS

Front Squat
...DELOAD: 5x5 (75% of 5RM)
Post load.


Sumo Deadlift
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


Accessory Work
4 Rounds:
...20 Slam Ball
...15 Hip Extension
...10 Back Extension


For technique:
...1RM LH Snatch
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest load with GOOD technique.


21-15-9 reps for time of:
...Thrusters (95/65#)
...Toes to Bar
100m sled drag (100/65#) to start each round. Post time.


For time:
...100' Overhead Walking Lunge (155/105#)
...100m Farmer's carry (70/53/)
...200m Sandbag Burden Run (60/40#)
...400m Bike
...800m Run
Post time.

Monday, August 07, 2017

2017-08-08 WOD

Batman Cycle Week 6

Speed Squat
...6x4 (62.5%)
(Band optional)
Post load.


"CrossFit Regionals Event 2" [RX]
21-15-9 reps for time of:
...DB Snatch (50/35#)
...Ring Dips
Post time.


COMPETITORS

Speed Bench
...7x4 (60%)
Post load.


Speed Squat
...6x4 (62.5%)
(Band optional)
Post load.


For technique:
...1RM Pause Jerk
...3x1 Jerk (same weight)
Post heaviest with GOOD technique.


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, either increase range of motion (strict chest to bar) or add weight next time.


"CrossFit Regional Event 2 [Comp]"
21-15-9 reps for time of:
...DB Snatch (70/50#)
...Ring Dips
"Post time.

Sunday, August 06, 2017

2017-08-07 WOD

Batman Cycle Week 6

For technique:
...1RM LH Clean
...3x1 Full Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest load with GOOD technique.


"1.5 G Chipper" [RX]
For time:
...50 Pull Ups
...40 Abmat Sit Ups
...30 Goblet Squats (50/35# DB)
...20cal Row
...10 Dumbbell S2OH (50/35#)
Post time.


COMPETITORS

Speed Deadlift
...8x3 (50% + light band)
Post load.


3 rounds
...5 Ring body saw
...5 Dumbbell single leg RDL (per side, heavy)
...20 Depth squats


For technique:
...1RM LH Clean
...3x1 Full 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 total strict reps. If you get 40+ strict reps, either increase the deficit or add weight.


"1.5 G Chipper" [Comp]
For time:
...50 Pull Ups
...40 GHD Sit Ups
...30 Alternating Pistols
...20cal Row
...10 Dumbbell S2OH (80/55#)
Post time.

Thursday, August 03, 2017

2017-08-04 WOD

The Atom, introduced during the Silver Age of comic books in Showcase #34 (1961), is physicist and university professor Raymond Palmer. Originally, his shrinking abilities were derived from the white dwarf star material of his costume, controlled by mechanisms in his belt and later in his gloves. Much later, he gained the innate equivalent powers within his own body, and is a major player in Frank Miller's Batman: The Dark Knight Strikes Again.


Batman Cycle Week 5

"Atom" [RX]
5 rounds, each for time:
...9 Calorie Row
...9 Thrusters (115/80#)
Rest 1-2 minutes between rounds. Time cap of 15 minutes. Post slowest round.


Hollow/Superman/L-Sit:
...Accumulate 1:30 in each.


COMPETITORS

Push Press
...5-5-3-3-1-1-1-1-1 for load.
Post heaviest load.


Pause Front Squat
...3x4x5sec (52.5%)
Post load.


For load:
...Snatch Max
...Clean and Jerk Max
Post heaviest loads.


HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
Rest 30 seconds between attempts.


"Atom" [Comp]
5 Rounds:
...9 Calorie Row
...9 Thrusters (135/95#)
Rest 1-2 minutes between rounds. Time cap of 15 minutes. Post slowest round.

Wednesday, August 02, 2017

2017-08-03 WOD

Batman Cycle Week 5

Agility Ladder Practice


4 Rounds for max reps (with a 45 second transition time between each station):
...45 seconds GHD Sit Up
...45 seconds Air Squats
...45 seconds Toes to Bar
...45 seconds Kettlebell Swings (53/35#)
Post total reps.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Back Squat
...DELOAD: 5x5 (75% of 5RM)
Post load.


Bench Press
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


DB/Accessory
3 Rounds NOT for time:
...100' Rope Sled Pull (135/95#)
...Incline Push Ups (hands on bench) to failure
...15 SDHP (95/65#)
...Decline Push Ups (feet on bench) to failure
*Rope sled pull is done out back on the concrete. Maintain perfect form on this and the SDHP (or reduce the weight).


4 Rounds for max reps (with a 45 second transition time between each station):
...45 seconds GHD Sit Up
...45 seconds Pistol Squats
...45 seconds Toes to Bar
...45 seconds Kettlebell Swings (70/53#)
Post total reps.

Tuesday, August 01, 2017

2017-08-02 WOD


Watch Jason Khalipa and Dan Bailey do the "Iron Triathlon" solo! Insane! Remember to look up your old scores in WODTogether, so you know what you're trying to beat!


Batman Cycle Week 5

Team Double "Linda"
In teams of 3:
20-18-16-14-12-10-8-6-4-2 reps of:
...Deadlift (275/185#)
...Bench Press (185/125#)
...Squat Clean (135/95#)
Setup three barbells and go! Switch partners as needed. Time cap of 30 minutes. Post time.
(Teams of 2, go full for RX+1 or skip round of 20 and 18, team of 1 "Linda" as RX+1 or skip round of 10 and 9)


COMPETITORS

Team "Iron Triathlon"
In teams of 3:
1, 2, 3... 20 reps of
...Deadlift (275/185#)
...Bench Press (185/125#)
...Squat Clean (135/95#)
Setup three barbells and go! Switch partners as needed.
(Teams of 2, skip the rounds of 17-20, team of 1 "Linda")


Sigma Gymnastics Endurance Progression: HSPU
Every 2 minutes for 5 rounds:
...10 Strict into Kipping HSPU
Post total strict reps. If total strict reps are 40+, add a deficit or weight vest next time.


GHD Work:
3x20:
...Hip Extension
...GHD Sit-Up
...Back Extension
Try to go for unbroken sets!