Thursday, August 31, 2017

2017-09-01 WOD


Batman Cycle Week 9

4 RFT of: [RX]
...10 DB Jerk, right arm (50/35#)
...10 Pistols, right leg
...10 DB Jerk, left arm (50/35#)
...10 Pistols, left leg
Post time.


Barbell Row
...3x8, build to daily max
...2x8, 90% of daily max
Post heaviest load.


COMPETITORS

4 RFT of: [Comp]
...10 DB Jerk, right arm (80/55#)
...10 Pistols, right leg
...10 DB Jerk, left arm (80/55#)
...10 Pistols, left leg
Post time.


Barbell Row
...3x8, build to daily max
...2x8, 90% of daily max
Post heaviest load.


Bench Press
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.


Build to a heavy single:
...Snatch
...Clean & Jerk
Post total and heaviest loads per lift.


HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
*Rest 30 seconds between attempts.

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