Sunday, July 22, 2018

2018-07-23 WOD

We are starting the Batman Cycle this week! During this cycle, the primary focus will be on skill development. This includes primarily Olympic weightlifting skill and gymnastics skill. So expect to see some more Oly and strict work in the regular programming as well as the additional competitors' programming! Starting it off with a metcon named for Commissioner Gordon!



Batman Cycle Week 1

Squat Snatch
...1RM
Record heaviest load.



"The Commish" [Rx]
For time:
...21 HSPU
...21 Back Squats (115/75#)
...15 HSPU
...15 Front Squats
...9 HSPU
...9 Overhead Squats
Record time.



COMPETITORS

Squat Snatch
...1RM
Record heaviest load.



"The Commish" [Comp]
For time:
...21 HSPU
...21 Back Squats (135/95#)
...15 Strict HSPU
...15 Front Squats
...9 Paralette HSPU
...9 Overhead Squats
Record time.



Back Squat
...10RM
...2x10 (90% of 10RM)
Record heaviest load.



Every 2 Minutes for 5 Rounds:
...10 Strict into Kipping Pull Ups
*Perform one max effort set of strict pull ups per round. Finish the remaining reps kipping if necessary. If you complete 40 or more reps strict switch to a more difficult progression. If kipping pull ups are too easy work on butterfly and/or C2B.

No comments:

Post a Comment