Wednesday, August 16, 2017

2017-08-17 WOD

Batman Cycle Week 7

ATHLETES CHOICE:
...Snatch Max
...C&J Max
...Speed Bench (5x4 @ 65%)
See below for descriptions of each.


"Uslak" (inverted Kalsu)
For time:
...100 Burpees
EMOM 5 Thrusters (96/65#). Time cap of 15 minutes. 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:

For load:
...Snatch Max Day
...C&J Max Day
Still focus on technique. Don't increase load unless your technique looks good!


Speed Bench
...5x4 (65%)
Post load.


GHD Work:
5 rounds NOT for time:
...20 Hip Extension
...20 GHD Sit-Up
...20 Back Extension
Stay unbroken on each movement.


"Uslak" (inverted Kalsu)
For time:
...100 Burpees
EMOM 5 Thrusters (135/95#)

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