Sunday, July 31, 2016

2016-08-01 WOD

Batman Cycle Week 5

With that many pistols in a WOD, we had to call this one Deadshot, right? Considering Deadshot will be in the film Suicide Squad (played by Will Smith) this coming Friday, we had to have a workout named after him! Despite his awesome costume in modern comics, his original costume was a suit, top hat, holster, and a domino mask... Here's the original Deadshot costume!

"Deadshot" [RX]
3 RFT of:
...20 Goblet Squats (53/35#)
...15 Overhead Squats (95/65#)
...100' Bear Crawl
Time cap of 10 minutes. Post time.

Sigma GE Progression (HSPU)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping Handstand PU*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, drop down, shake your arms out quickly, then switch to kipping to finish the set. If you get at least 40 reps strict, move to a harder progression (deficit).


Technique Primer:
...6x1 Snatch Balance
Every 3 Minutes for 7 Rounds:
...2 Low Hang Squat Snatch at 80-85% of your 1RM
Drop and reset each rep. Proper snatch deadlift (as though it were a full snatch) every time. Full 1 second pause in the low hang before each lift.

EMOM 10:
...1 Low Hang Snatch High Pull at 110% of your 1RM from the low hang. Can use blocks if available, otherwise deadlift bar to low hang and pause for 1 second first.

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

"Deadshot" [Comp]
3 RFT of:
...20 Pistols
...15 Overhead Squats (135/95#)
...50' Handstand Walk
Post time.

Sigma Muscle Up Progression 7:
...6x4 Muscle Up Transitions
*Free ring, FOB, Negative, or Ring Thing. Choose the hardest possible progression.

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