Sunday, August 07, 2016

2016-08-08 WOD

Batman Cycle Week 6

Nightwing, the first Robin who grew up and shed the title of "sidekick" to become a hero in his own right! A former circus acrobat, he's known for his gymnastic fighting style and wise-cracks mid-fight. Despite him becoming a hero on his own, he is still often called to assist Batman, even serving some time as Batman when Bruce Wayne went missing (since the whole thing with Jean-Paul Valley / Azrael didn't work so well last time).

"Nightwing" [RX]
5 rounds of:
...30 Double Unders
...5 Hang Squat Cleans (155/105#)
...Rest 60 Seconds
Time cap of 13 minutes. Post time.

Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


"Nightwing" [Comp]
5 rounds of:
...40 Double Unders
...5 Hang Squat Cleans (225/145#)*
...Rest 60 Seconds
*3 muscle up penalty anytime you break on squat cleans. Post time.

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 (turn-out or weighted).

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

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 LOW hang C&J. Time cap of 15 minutes.

No comments:

Post a Comment