Tuesday, August 15, 2017

2017-08-16 WOD

Batman Cycle Week 7

ATHLETES CHOICE:
...Front Squat 3RM
...Speed Squat (7x4 @ 62.5%)
...Barbell Row 10RM
See the descriptions below for more details.


4 rounds for max reps (:30 work, :30 rest):
...Assault Bike Calories
...Push Press (95/65#)
...Row Calories
...Parallete L-sit hold (seconds)
Post total reps.


COMPETITORS

Front Squat
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


Speed Squat
...7x4 (62.5%)
(Band optional)
Post load.


Barbell Row
...3x10, build to daily max
...2x10, 90% of daily max
Post heaviest load.


DB/Accessory
4 Rounds NOT for time:
...100' Rope Sled Pull (135/95#)
...Incline Push Ups (hands on bench) to failure
...15 SDHP (95/65#)
...Decline Push Ups (feet on bench) to failure
*Rope sled pull is done out back on the concrete. Maintain perfect form on this and the SDHP (or reduce the weight).


5 rounds for max reps (:30 work, :30 rest):
...Assault Bike Calories
...Push Press (95/65#)
...Row Calories
...Barbell Roll Out
Post total reps.

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