Tuesday, August 29, 2017

2017-08-30 WOD


In case you didn't know it, the symbol for sodium in the periodic table is "Na"!

Batman Cycle Week 9

Athletes Choice:
...Back Squat, 2RM
...Push Press, 3RM
See below for more details on each part.


Sigma Gymnastics Endurance Progression: Pull Up
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Pull Ups
Post total strict reps. If you get 40+ strict reps, either add ROM (strict C2B) or increase weight.


COMPETITORS

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


Push Press
...3x3, build to daily max
...2x3, 90% of daily max
Post heaviest load.


For technique:
...5x2 LH Clean (90-100%)
...3x1 Clean (same weight)
...3x3 Clean Pull (5% heavier than full clean)
Post heaviest LH clean load with GOOD technique.


"Sodium, sodium, sodium, BATMAN"
AMRAP in 4* minutes:
2 rounds of:
...12 cal Bike
...6 HSPU
...Squat Snatch*
*If 2 rounds are finished, extend the time cap by 4 minutes and change the snatch reps/load accordingly.

Rds, Time cap, Reps(Load)
1, 2 || 4 minutes || 10 (115/75#)
3, 4 || 8 minutes || 8 (135/85#)
4, 6 || 10 minutes || 6 (155/95#)
7, 8 || 12 minutes || 4 (175/105#)
9, 10 || 14 minutes || 2 (195/115#)
Post time or rounds/reps completed.


Sigma Gymnastics Endurance Progression: Pull Up
Every 2 minutes for 5 rounds:
...10 Strict into Kipping Pull Ups
Post total strict reps. If you get 40+ strict reps, either add ROM (strict C2B) or increase weight.

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