Tuesday, August 22, 2017

2017-08-23 WOD

Batman Cycle Week 8

Overhead Squat
...5-5-3-3-1-1-1-1-1 reps for load.


AMRAP in 5 minutes:
15-12-9 reps of:
...KB Swing (70/53#)
...Burpees to 6"
Then,
...Max Bike calories in remaining time.
Post total reps.


COMPETITORS

3 rounds NOT for time:
...10 DB front rack lunges
...accumulate :40 ring L-sit
...20 DB 1-arm strict press (alt w/ hold)
...accumulate :30 alternating arm rope slam
...accumulate :30 rope slam


Overhead Squat
...5-5-3-3-1-1-1-1-1 reps for load.


For technique:
...5x2 LH Clean (80-90%)
...3x1 Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest LH clean with GOOD technique.


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


AMRAP in 5 minutes:
15-12-9 reps of:
...KB Swing (70/53#)
...Burpees to 6"
Then,
...Max Bike calories in remaining time.
Post total reps.

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