Monday, August 29, 2016

2016-08-30 WOD

Batman Cycle Week 9

Bette Kane, the original Bat-Girl from Pre-Crisis, was removed for some time but has now been brought back into the current Batman comics as Hawkfire!

Every 90 Seconds for 10 Rounds:
...Full Snatch (80-100% of 1RM)
Post heaviest load.

"Hawkfire" [RX]
4 Rounds:
Min 1: 100m Sled Drag (55/35#)*
Min 2: Max Calories row/bike
Min 3: Rest
*If you can't complete the sled sprint in less than 1 minute, reduce weight. *COMPETITORS: Sled Drag (75/55#). Post total calories.


Recovery Squat to a heavy single.
Post heaviest load.

Sigma Strength Protocol: Bench Press
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.

Sigma Muscle Up Progression:
...8x5 False Grip Body Rows
Must maintain false grip through the entire range of motion. Stop the instant you lose the false grip, but make sure to hit the total volume of reps.

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