Tuesday, August 23, 2016

2016-08-24 WOD

Batman Cycle Week 8

Batgirl, Barbara Gordon, who eventually becomes the cyber-hacker Oracle (after the events of Batman: The Killing Joke), was/is the iconic Batgirl, despite several other characters taking on the mantle of Batgirl. Since DC has decided to mix things up with the Flashpoint storyline (where Barry Allen goes back in time and changes history), Barbara Gordon has been cured of her paralysis and is back as Batgirl!

But remember, today is a double-metcon day in class! So after Batgirl, get ready for Deathstroke! Wade Wilson is such a great adversary of Batman since he's just as strategic in his battle plans and as good of a martial artist as Batman himself! Just be prepared to fight for this WOD!

"Batgirl" [RX]
9-15-21 reps for time of:
...Dumbbell Thrusters (2x 45/30#)
...Ring Dips
Time cap of 9 Minutes. Post time.

"Deathstroke" [RX]
5 RFT of:
...12/10 Calorie Row
...6 Power Snatch (115/75#)
...6 C2B Pull Ups
Time cap of 12 minutes. Post time.


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

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.

"Batgirl" [Comp]
3 RFT of:
...9-15-21 Kettlebell Thrusters (53/35#)
...3-6-9 Bar Muscle Ups
Post time.

"Deathstroke" [Comp]
5 RFT of:
...12/10 Calorie Bike
...6 Power Snatch (135/95#)
...3 Ring Muscle Ups
Post time.

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