Wednesday, August 23, 2017

2017-08-24 WOD

Poison Ivy, one of Batman's oldest foes, has also been present in the Batman mythos in various media, including movies and TV in Batman: The Animated Series! You guys might remember this one from last year... Look up your old score in WODTogether and try to beat it!


Batman Cycle Week 8

"Poison Ivy" [RX]
3 rounds for time:
...800m Run
...20 Back squats (145/100#)
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:

Speed Deadlift
...8x3 (50% + light band)
Post load.


Back Squat
...5x3 (90% of 3RM)
Post load.


"Poison Ivy" [Comp]
3 rounds for time:
...800m Run
...20 Back squats (165/110#)
Post time.


Sigma Gymnastics Endurance Progression
Every 2 minutes for 5 rounds: HSPU
...10 Strict into Kipping HSPU
Post total strict reps. If you get 40+ strict, add a deficit or weight vest next time.


For time:
...250m Row
...25ft Dumbbell Front rack walking lunges
...8 Bar muscle ups
...25ft Dumbbell Front rack walking lunges
...250m Row
...25ft Dumbbell Front rack walking lunges
...16 Chest to bar pull ups
...25ft Dumbbell Front rack walking lunges
...250m Row
...25ft Dumbbell Front rack walking lunges
...32 Pull ups
Post time.

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