Wednesday, August 03, 2016

2016-08-04 WOD

Batman Cycle Week 5

The original Strike Force Kobra was a team of meta-humans set to combat Batman and his Outsiders. So in that same sense, you're going to partner up with each other to defeat "Strike Force Kobra" in the WOD today!

Handstand Walking Practice:
...Spend 10 minutes working on handstand walking progressions. Begin just by trying to hold a freestanding handstand, then progress to walking into a wall, walking across the floor, and finally, setup an obstacle course!"

"Strike Force Kobra" [RX]
With a partner:
AMRAP in 30 minutes:
...50 Air Squats
...30 Push Ups
...100' Rope Sled Pull (55/35#)
*Partners may switch at any time. COMPETITORS wear a 20/14# vest. Post rounds/reps.


Remember, today's programming is intended for Saturday, 2016-08-04, but we're posting it here for those of you who cannot make it to Open Gym on Saturday. If you plan on doing this on Saturday, we recommend getting some LISS (low intensity steady state) cardio and mobility.

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. Keep the weight lower than what you hit for your 1RM LOW hang snatch. Time cap of 15 minutes.

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

Recovery Front Squat to a heavy single
Post Load.

5 Rounds:
...30 Double Unders
...50' Overhead Walking Lunges (55/35# plate)
...30 seconds L-Sit
...Rest 1 Minute
Post time.

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