Thursday, August 24, 2017

2017-08-25 WOD

Batman Cycle Week 8

Clean and Jerk
...3x1 (85% of 1RM)
Post load.


4 rounds, each round for time:
...100m Sled Drag (100/65#)
...250/200m Row
...Rest as needed between rounds (2-3 min)
Post time of slowest round.


COMPETITORS

Front Squat
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


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


For technique:
...3x1 Snatch (85% of 1RM)
...3x1 Clean and Jerk (85% of 1RM)
Post heaviest loads with GOOD technique.


Sigma Gymnastics Endurance Progression: Pull Up
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Pull Ups
Post total strict reps. If strict reps are 40+ reps, switch to strict/kipping C2B next time or add more weight.


Every 3 minutes for 4 rounds, each round for time:
...100m Sled Drag (100/65#)
...250/200m Row
Post time of slowest round.


AMRAP in 7 minutes of:
...4 Ring Muscle up
...8 Pistols
...40 Double Under
Post rounds/reps.

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