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.

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