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.

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