Sunday, July 29, 2018

2018-07-30 WOD

Batman Cycle Week 2

In Teams of 2, for time:
...100/80 Calorie C2 Row
...100 Wall Balls (30/20#)
...100 Burpees to 45# plate
...20 Ring Muscle Ups
*One partner works at a time. Non-working partner must complete 1 rope climb before switching. Time cap of 20 minutes. Compare to 2018-02-16.



COMPETITORS

"In Teams of 2, for time:
...100/80 Calorie C2 Row
...100 Wall Balls (30/20#)
...100 Burpees to 45# plate
...20 Ring Muscle Ups
*One partner works at a time. Non-working partner must complete 1 rope climb before switching. Time cap of 20 minutes. Compare to 2018-02-16.



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



BodyBuilding
3 Sets
...6 Barbell Glute Bridges (2 second pause at top)
*Recommended starting weight 225/155#

3 Sets
...6 Paused Dumbbell 1 Arm Front Squat (3 second pause)
...20 Band Pull-Through



Strongman
EMOM for 12 min:
...Min 1: 10 Dumbbell Bench Press (AHAP)
...Min 2: 50' Rope Sled Pull (AHAP)
...Min 3: 50m Farmer Carry Sprint w/ DB used for Bench Press



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

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