Tuesday, August 09, 2016

2016-08-10 WOD

Batman Cycle Week 6

Alfred Pennyworth, Bruce Wayne's butler, who not only cooks, cleans, and maintains Wayne Manor, but also provides medical attention to Batman when he comes home injured. This WOD is dedicated to Alfred!

Eccentric Tempo Squats
Every 3 minutes for 5 Rounds:
...3 Tempo Back Squat @ 60-70% of 1RM (60X0)
*6 second eccentric, no pause at bottom, explosively stand up!

"Alfred" [RX]
AMRAP in 16 Minutes:
...25 Calorie Row/Bike
...20 Sit Ups
...15 Thrusters (95/65#)
...10 Strict Pull Ups
Post rounds/reps.


Every 2 Minutes for 6 Rounds:
...3 Low Hang Cleans + 1 Jerk at 85-90% of your 1RM
Drop and reset each rep. Proper clean deadlift (as though it were a full clean) every time. Full 1 second pause in the low hang before each lift.

EMOM 10:
...1 Low Hang Clean 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: Overhead Squats
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.

"Alfred" [Comp]
AMRAP in 16 Minutes
...25 Calorie Bike/Row
...20 GHD Sit ups
...15 Thrusters (115/75#)
...10 Strict Chest to Bar Pull Ups
Post rounds/reps.

4 rounds of:
...Max L-Sit hold
...Rest exactly 1 minute
Post total time.

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