Sunday, August 13, 2017

2017-08-14 WOD

Batman Cycle Week 7


For time:
600m Run
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
400m Run
2 rounds of:
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
200m Run
3 rounds of:
...8 Deadlifts (135/95#)
...6 Hang power clean (135/95#)
...4 Push jerk (135/95#)
Post time.


COMPETITORS

Back Squat
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


Snatch Balance
...3x3 (70-80% of 1RM snatch)
Post heaviest load.


For technique:
...5x2 LH Snatch (70-80%)
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest LH snatch load.


Sigma Gymnastics Endurance Progression: Ring Muscle Up
Every 2 minutes for 5 rounds:
...5 Strict into Kipping Ring Muscle Ups
Post total strict reps. If you get 20+ total strict reps, add a weight vest (or add more weight to your vest) next time.


For time:
600m Run
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
400m Run
2 rounds of:
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
200m Run
3 rounds of:
...8 Deadlifts (155/105#)
...6 Hang power clean (155/105#)
...4 Push jerk (155/105#)
Post time.

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