Tuesday, August 16, 2016

2016-08-17 WOD

Batman Cycle Week 7

"They told me there was nothing out there, nothing to fear. But the night my parents were murdered I caught a glimpse of something. I’ve looked for it ever since. I went around the world, searched in all the shadows. And there is something out there in the darkness, something terrifying, something that will not stop until it gets revenge... Me."

Sigma GE Progression (HSPU)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping Handstand PU*
*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 (deficit).

"Nothing to Fear" [RX]
In teams of 2*, every 2 minutes for 10 rounds:
...25 Double Unders
...Max calories Bike or Row in remaining time
Switch partners every round. Post total calories.
*COMPETITORS: solo, no partner.


Sigma Muscle Up Progression 11:
...6x5 reps Muscle Up Transitions
*Free ring, FOB, Negative, or Ring Thing. Choose the hardest possible progression.

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

4 rounds of:
...Max effort L-Sit Hold
...Rest 90 seconds
...15 Glute Bridges (135/95#)
...Rest 90 seconds
Post total L-sit time.

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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