Wednesday, August 24, 2016

2016-08-25 WOD

Batman Cycle Week 8

The Absence, Una Nemo, is a short-term villainess in the Batman and Robin comics, who started out as one of "Bruce Wayne's girls" that he never let get too close... She was eventually shot in the head at a yacht party, but surprisingly survives and becomes evil afterwards, intent on seeking revenge on the original robbers that shot her at any cost, even the lives of others.

For Time:
...150 Wall Balls (20/14#)
Time cap of 12 minutes. Post time. Compare to 2014-11-18.

"Absence" [RX]
AMRAP in 10 minutes:
...10 Russian Twists (20/14#)
...10 Weighted Situps (20/14#)
...30 Second Plank Hold
Post rounds/reps.


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

"Heavy Karen"
...150 Wall Balls (30/20#)
Time cap of 15 minutes. Post time.

4 rounds not for time of:
...15 Good Mornings (moderate weight)
...20 DB Step-ups

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).

"Absence" [Comp]
AMRAP in 10 Minutes:
...10 Russian Twists (30/20#)
...10 GHD Sit Ups (30/20#)
...30 Second Plank Hold
Post rounds/reps.

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