Tuesday, August 02, 2016

2016-08-03 WOD

Batman Cycle Week 5

Ubu is the body guard of Ra's al Ghul in the comics and Batman: The Animated Series. In the same sense that Ubu is not a very skillful fighter, the WOD named after him is not about skill. http://batman.wikia.com/wiki/Ubu

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

"Ubu" [RX]
3 rounds for time:
...20 Kettlebell Swings (53/35#)
...15 Pull Ups
...15/12 cal Row
...Rest 60 Seconds
Time Cap of 13 minutes. Post time.


Technique Primer:
...6x1 Tall Jerk

Every 90 Seconds for 10 Rounds:
...2 reps at 70-80% of your 1RM
Drop and reset to blocks between each rep. Focus on speed and position.

Jerk Recovery -OR- Jerk Drives
Every 90 seconds for 10 Rounds:
...1 Jerk Recovery at 100% of your 1RM Jerk.
...1 Jerk Dip/Drive at 100% of your 1RM Jerk

Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).

"Ubu" [Comp]
3 rounds for time:
...20 Kettlebell Swings (70/53#)
...15 Chest to Bar Pull-ups
...15 cal Row
...Rest 60 Seconds
Post time.

4 Rounds:
...100m Technique Run
...30 Second Rest

Rest 2 Minutes, then...

3 Rounds:
...400m Tempo Run
...2 minute Rest

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