Monday, September 04, 2017

2017-09-05 WOD

Batman Cycle Week 10

"Week 10" [RX]
...10 Burpees over the bar
...10 deadlifts (115/75#)
...10 Burpees over the bar
...10 Power cleans (115/75#)
...10 Burpees over the bar
...10 Front squat (115/75#)
...10 Burpees over the bar
...10 Push press (115/75#)
...10 Burpees over the bar
...10 Thruster (115/75#)
Time cap of 13 minutes. Post time.


GHD Work:
2-4 rounds NOT for time:
...Max unbroken Hip Extension
...Max unbroken GHD Sit-Up
...Max unbroken Back Extension
Post total reps.


COMPETITORS

Back Squat
...5x2 (90% of 2RM)
Post loads.

Sumo Deadlift
...5-5-3-3-1-1-1-1-1 reps for load.
Post heaviest load.


Jerk Deload:
...Work up to 85% of 1RM x 1-3 sets


GHD Work:
4 rounds NOT for time of:
...Max unbroken Hip Extension
...Max unbroken GHD Sit-Up
...Max unbroken Back Extension
Post total reps.


"Week 10" [Comp]
...10 Burpees over the bar
...10 Deadlifts (135/95#)
...10 Burpees over the bar
...10 Power cleans (135/95#)
...10 Burpees over the bar
...10 Front squat (135/95#)
...10 Burpees over the bar
...10 Push press (135/95#)
...10 Burpees over the bar
...10 Thruster (135/95#)
Post time.

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