Wednesday, November 16, 2016

2016-11-17 WOD

Flash Cycle Week 8

"Savage" [RX]
4 Rounds
...800m Run
...6 Bar Muscle-ups
...12 Squat Cleans (155/105#)
...12 Bar Facing Burpees
Time cap of 35 minutes.


As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) and that you do these WODs on Saturday:

"Savage" [Comp]
4 rounds for time of:
...925m Median Run
...6 Ring Muscle-ups
...12 Squat Cleans (185/125#)
...12 Bar Facing Burpees
Post time.

10 Rounds of:
...250m Row
...Rest 45 sec
Post total time.

Build to a heavy single:
...1 Snatch Balance + 1 Hang Power Snatch + 1 Hang Squat Snatch
*Start from the rack. No more than 3 failed attempts.

Triphasic Deadlift (Eccentric)
Every 3 Minutes for 5 Rounds:
...3 Eccentric Deadlifts at 60-80% of 1RM*
*Deadlift to full exension then lower with a 6-8 second descent. Stop below the knee (don't touch the ground) and explosively stand back up.

Sigma Strength Protocol: Strict Press
...3x6 reps, build to a daily max
...2x6+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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