Thursday, July 21, 2016

2016-07-22 WOD

Batman Cycle Week 3

"League of Assassins" [RX]
In teams of 2:
AMRAP in 17 Minutes:
...1000/900m Row
...50 Wall Balls (20/14#)
*Switch partners at any time.

6 rounds NOT for time of:
...10 Weighted Situps (45/25#)
...10 Good Mornings (75/55#)


"League of Assassins" [Comp]
3 Rounds:
...Partner 1: Row 500/450m, Partner 2: 50 Wall Balls (20/14#)
...Rest 1 Minute
...Partner 2: Row 500/450m, Partner 1: 50 Wall Balls (20/14#)
...Rest 1 Minute
Post time.
*Rest 1 minute after BOTH partners have finished all of their reps. Switch places and repeat to complete a round (total reps will be 1500m and 150 wall ball shots each).

Technique Primer:
2 Rounds of:
...3 Scarecrow Cleans
...3 Jerk Balance

Every 2 Minutes for 6 Rounds:
...3 High Hang Clean & Jerk at 90-100% of your 1RM
Drop and reset each rep. Proper clean deadlift (as though it were a full clean) every time. Full 1 second pause in the high hang before each lift.

Sigma Strength Protocol: Barbell Row
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.

Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken sets):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.

10 rounds NOT for time of:
...10 GHD Sit-ups
...10 Back extensions

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