Thursday, August 11, 2016

2016-08-12 WOD

Batman Cycle Week 6

Slam Bradley, the original detective in DC's line, Detective Comics, before Batman took over the title 2 years later! Slam's history was later rewritten to become a private detective in Gotham City who has crossed paths and even teamed up with Batman in a few story lines to solve a few cases.

"Slam" [RX]
AMRAP in 10 Minutes [RX]
...25' Slam Ball Walking Lunge (30/20#)
...10 Slam Ball Burpees (30/20#)*
*Pick up the slam ball as you do a burpee, slam it to the ground before the next burpee!

Dumbbell Work
3x10 Each:
...Dumbbell Bench Press
...Dumbbell Flyes
...Dumbbell Curls
...Russian Twists (10/side)


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

Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).

"Slam" [Comp]
AMRAP in 10 minutes of:
...25' Front Rack Walking Lunges (155/105#)
...10 Bar Facing Burpees
Post rounds/reps.

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.

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