Tuesday, September 06, 2016

2016-09-07 WOD

Batman Cycle Week 10

Bluebird, Harper Row, becomes supporting character in the Bat-family, acting as a temporary sidekick to Batman and even as a sidekick to Red Robin (Tim Drake, the third Robin). So, she becomes a sidekick to a sidekick... Does that make her a back-kick?

"Bluebird" [RX]
...500m Row
then, 3 rounds:
...10 Clean and Jerks (135/95#)
...10 Pull Ups
...10 Burpees
...400m Run
Time Cap Of 14 Minutes. Post time.

Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken sets):
...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.


"Bluebird" [Comp]
...1000m Row
then, 3 rounds:
...10 Clean and Jerks (155/105#)
...10 Chest To Bar Pull Ups
...10 Burpees
...1000m Run
Post time.

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

3 rounds not for time of:
...Max unbroken L-sit Hold
...Rest one minute
...Max unbroken Hollow Hold
...Rest two minutes
Post times per movement and per round.

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