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.

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