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.

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