Thursday, October 26, 2017

2017-10-27 WOD

Lady Deathstrike, a villainous female copy-cat of Wolverine... or maybe Freddy Krueger? The comic book version wears a weird samurai-style armor, so I went with the movie version this time...

Wolverine Cycle Week 5

Sigma Strength Protocol:Bench Press
...3x5, build to daily max
...2x5+, 75% of daily max
Record daily max load and reps/load of +sets.


"Deathstrike" [RX]
...21 Strict Press (95/65#)
...18 Overhead Squat (95/65#)
...15 Push Press (145/95#)
...12 Overhead Squats (145/95#)
...9 Jerks (175/115#)
...6 Overhead Squats (175/115#)
Record time.


COMPETITORS

Sigma Strength Protocol:Bench Press
...3x5, build to daily max
...2x5+, 75% of daily max
Record daily max load and reps/load of +sets.


AMRAP in 5 minutes:
...15 GHD Sit Ups
...15 Hip Extensions
Record rounds/reps.


Heavy Single Oly:
...Build up to a heavy single in the Snatch and C&J.
Record heaviest loads of each lift.


"Deathstrike" [Comp]
...21 Strict Press (115/75#)
...18 Overhead Squat (115/75#)
...15 Push Press (165/105#)
...12 Overhead Squats (165/105#)
...9 Jerks (195/125#)
...6 Overhead Squats (195/125#)
Record time.

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