Thursday, July 28, 2016

2016-07-29 WOD

Batman Cycle Week 4

Arkham Asylum, where the crazy villains get locked up (at least temporarily) in Batman's city...

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

"Arkham" [RX]
3 RFT of:
...6 Bar Muscle Up
...12 Handstand Push Ups
...18 Sumo Deadlift (225/145#)
...24 Wall Balls (20/14#)
Post time.


"Arkham" [Comp]
3 RFT of:
...6 Ring Muscle Up
...12 Strict HSPU
...18 Sumo Deadlift (275/185#)
...24 Wall Balls (30/20#)
Post time.

Sigma Kipping PU Progression
Every 2 Minutes for 5 Rounds:
...10 Unbroken Kipping Pull Ups
*Kipping or Butterfly is allowed. If you finish all 5 rounds unbroken move to a harder progression; C2B, Weighted Pull Up, Weighted C2B, etc.

500m Row repeat test
Complete a 500m row within a 2:00/2:15 pace. Rest 1 minute, then take five seconds off your target time and row again. Repeat until failure. Complete at least 4 rounds, even if you fail to make the time cap.

Snatch (OPTIONAL):
...Build to a heavy single in the Snatch.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional snatch practice. Focus on form and technique! Stop immediately if form suffers or you have 2 misses, drop to 80% and finish on a good lift.

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