Tuesday, July 05, 2016

2016-07-06 WOD

Batman Cycle Week 1

1RM High Hang Squat Snatch
...Find 1RM with a full 1 second pause in the high hang position. NO ""banging"" or ""heaving"" the weight. Focus on the technique and form!

"Caped Crusader" [RX]
5 rounds for time:
...100m Burden Run (30/20#)
...10 burpees
...Rest 90 seconds
Post time.


Sigma Strength Protocol: Front Squat
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.

"Caped Crusader" [Comp]
5 rounds for time:
...100m sled sprint (55/35#)
...10 burpees to 12" target
...Rest 90 seconds
Post time.

Sigma Handstand PU Progression:
...Spend a few minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping Handstand PU*
*The goal is to get 40+ reps strict. If you can't finish a set strict, switch to kipping. If you get 40 or more reps strict, move to a harder progression (deficit).

...10 GHD Sit-ups

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