Thursday, August 17, 2017

2017-08-18 WOD

Batman Cycle Week 7

Back Squat
...5x5 (90% of 5RM)
Post load.

EMOM for 12 minutes:
...Min 1: 30 Double unders
...Min 2: 10 Toes to bar
...Min 3: 3 Rope Climbs (15' with jump or 12' no jump)
Post total reps.


Push Press
...3x5, build to daily max
...2x5, 90% of daily max
Post heaviest load.

Speed Deadlift
...8x3 (50% + light band)
Post load.

Sigma Gymnastics Endurance Progression: HSPU
Every 2 minutes for 5 rounds:
...10 Strict into Kipping HSPU
Post total strict reps. If you get 40+ strict reps, increase deficit or add a weight vest next time.

EMOM for 12 minutes:
...Min 1: 45 Double unders
...Min 2: 15 Toes to bar
...Min 3: 2 FAT Rope Climbs (12', start seated, legless until you can wrap without your feet touching the floor)
Post total reps.

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