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.

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