Tuesday, July 26, 2016

2016-07-27 WOD

Batman Cycle Week 4

Legs is actually not a villain, per se, but actually an informant/spy/accomplice to another Batman villain introduced a few days ago, Anarky! Ironically, he is named Legs because he has none (due to a landmine in Vietnam) and gets around by rolling on what looks like a flat furniture dolly... Check it out here: http://batman.wikia.com/wiki/Legs

"Legs" [RX]
AMRAP in 10 minutes of:
...50 Air Squats
...50' Burpee Broad Jumps
...50' Lunges
Post rounds/reps.

4 RFT of:
...200m Burden Run (30/20#)
...25 GHD sit ups (30/20#)
Time cap of 12 minutes. Post time.


"Legs" [Comp]
**Wear a 20/14# vest for "Legs".

"Ragdoll" [Comp]
4 RFT of:
...50m Sled Drag (55/35#)
...50m Reverse Sled Drag (55/35#)
...25 GHD Sit-ups
Post time.

Sigma Strength Protocol: Deadlift
...3x2, build to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.

Sigma Muscle Up Progression 2:
...6x5 False Grip Body Rows
Must maintain false grip through the entire range of motion. Stop the instant you lose the false grip, but make sure to hit the total volume of reps.

Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional C&J practice. Keep the weight lower than what you hit for your 1RM HIGH hang C&J. Time cap of 15 minutes.

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