Thursday, April 28, 2016

2016-04-29 WOD

Hulk Cycle Week 3

A workout named after Hulk's most famous saying... HULK SMASH! Movements chosen were Hulk-inspired. Slam balls? Very Hulk-like. Burpee broad jumps? Hulk has been known to travel broad distances by jumping! Heavy squat cleans? Can't have a Hulk-inspired WOD without a heavy barbell! Here's a video of Hulk jumping from one of the movies, maybe it will inspire you to jump further!
And in case you REALLY want to nerd out about the Hulk, I found an article about the Physics of Hulk Jumping!


Sumo Deadlift:
...3x3, build to a daily max
...2x3+ (80% of last heavy set)
Post daily max, and load/reps of +sets.


"Hulk Smash"
AMRAP in 10 Minutes
...20 Slam Balls (30/20#)
...50' Burpee Broad Jump
...5 Squat Cleans (225/145#)
Post rounds/reps.


COMPETITORS:

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


For Time:
...500/450m Row
...50 GHDSU
...1000/900m Row
...30 GHD sit-ups
...2000/1800m Row
...20 GHDSU
Post time.

Wednesday, April 27, 2016

2016-04-28 WOD

Hulk Cycle Week 3

Stan Lee said that the story of Jekyll and Hyde was inspirational to him creating the Hulk. Stan Lee said, "I combined Jekyll and Hyde with Frankenstein," he explains, "and I got myself the monster I wanted, who was really good, but nobody knew it. He was also somebody who could change from a normal man into a monster, and lo, a legend was born." So one of our CompWODs is named after Dr. J and Mr. H!


Hollow Progression:
Accumulate 1:30 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary. Record longest hollow hold set as your score in WODTogether, and your longest Superman hold in the comments.


Bench Press:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max, and load/reps of +sets.


"Anger Management"
EMOM for 20 Minutes:
...Odd: Weakness #1
...Even: Weakness #2
Pick two weaknesses and work on them! You choose the movements.


COMPETITORS:

ACTIVE RECOVERY DAY today, and do today's WODs on Saturday, 2016-04-30. However, if you can't workout on Saturdays, here's the full program! Just remember to listen to your body and scale down the intensity (or even some of the movements) if you're feeling a bit beat up from this week still.


Bill Starr HSPU Progression
4 sets for max reps:
...Strict HSPU
*The goal is to increase TOTAL reps completed by at LEAST 1 when compared to the last time you did the progression. If you fail to do so in four sets, add one additional set and do just the amount needed to accomplish this. If you cannot do strict HSPU, sub DB strict press using 25% of your 1RM strict press weight in each hand. If you can reach 40+ reps add a deficit or increase DB weight.


Odd Object
3 Rounds:
...1 Minute Max Medball Over Shoulder Cleans (100/70#)
...1 Minute Rest
Post total reps.


"Jekyll and Hyde"
9-12-15-18-21 reps of:
...Assault Bike Calories
...Power Snatch*
*Power snatch weight decreases each round.
Men: 135/125/115/105/95#
Women: 85/80/75/70/65#

Tuesday, April 26, 2016

2016-04-27 WOD

Hulk Cycle Week 3

L-Sit Progression:
Accumulate 1:30 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to h-Sit or k-Sit.


Front Squat:
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets.


"Tabata Something Different"
8 rounds (20 seconds work, 10 seconds rest). Complete 8 rounds of the first movement, then move on to the next movement, and so on.
...Tabata Ring Muscle Ups
...Tabata Handstand Push Up
...Tabata Toes To Bar
...Tabata Pistol Squats
Post reps per movement & total reps. Compare to 2014-04-11.


COMPETITORS:

Bill Starr Dip Progression:
4 sets for max reps of:
...Strict Ring Dips
*The goal is to increase TOTAL reps completed by at LEAST 1 each time you complete this progression. If you fail to do so in four sets, add one additional set and do just the amount needed to increase your TOTAL reps completed by 1 (compared to the last time you did it). Scale to bar dips, push ups, or elevated push ups. If you can reach 40+ reps, move on to a more difficult progression or add weight.


Pause Front Squat:
3x2 (95/65#) with a 30 second pause at rock bottom.


LISS:
...Accumulate 30+ Total Minutes of LISS using a combination of C2 Rowing, Biking, and Running. Find a partner to hang out with you and make sure you maintain a conversational pace.

Monday, April 25, 2016

2016-04-26 WOD

Hulk Cycle Week 3

Strict Press:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max, and load/reps of +sets.


In teams of 2:
40-30-20-10 reps for time of:
...Power Clean (135/95#)*
...Wall Balls (20/14#)*
...Push Jerk (135/95#)*
Time cap of 19 minutes. Post time.


COMPETITORS:

*In the Team WOD, use a 155/105# barbell and a 30/20# wall ball. No time cap.


Feet On Box False Grip Body Row:
...4 Sets for Max Reps
Set is over once false grip is lost or rep can no longer be completed strict. Post total reps.


NOT For Time:
...100 Hip Extensions


Lunge:
...200m for time with a 20/14# Vest.
Post time.

Sunday, April 24, 2016

2016-04-25 WOD

Hulk Cycle Week 3

Hollow Progression:
Accumulate 1:20 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


"Nicole"
AMRAP in 20 Minutes:
...400m Run
...Max Unbroken Pull Ups
Post Total Pull Ups.


COMPETITORS:

4 Rounds for Max Reps:
...1 Minute of Box Jumps (30/24")
...1 Minute of Ring Dips
Post total reps as your score, then reps per each movement in the comments.


Deadlift:
...3x3, build to a daily max
...2x3 (80% of daily max)
Post heaviest load as your score, and load/reps for the +sets.


Naval Boxing Barbell Row:
...2x5 reps with a clean grip, wide grip, narrow grip, mixed grip (both ways), and underhand grip. Use the same weight you used on your drop sets from the 2x3+ (80%) from 2016-04-12.


Glute Bridge:
...4x8 with moderate load
Post load.

Thursday, April 21, 2016

2016-04-22 WOD

Hulk Cycle Week 2

L-Sit Progression:
Accumulate 1:20 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to h-Sit or k-Sit.


Push Press:
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


With a 20/14# Vest, for time:
...1600m Run
...Rest 4 Minutes
...800m Run
...Rest 2 Minutes
...400m Run
Time cap of 20 minutes. Post time.


COMPETITORS:

Bill Starr HSPU Progression
4 sets for max reps:
...Strict HSPU
*The goal is to increase TOTAL reps completed by at LEAST 1 when compared to the last time you did the progression. If you fail to do so in four sets, add one additional set and do just the amount needed to accomplish this. If you cannot do strict HSPU, sub DB strict press using 25% of your 1RM strict press weight in each hand. If you can reach 40+ reps add a deficit or increase DB weight. {}


EMOM for 15 minutes:
...1 Power Snatch
Increase weight after each successful round. Maximum 2 attempts per round. If failed, drop down to 80% and hold across. Post heaviest load.


Butterfly Pull Ups:
...Spend 10 minutes practicing your butterfly pull ups and butterfly C2BPU technique
Even though this is an unscored workout, feel free to record comments in WODTogether about how big of a set you can do or how easy/difficult they feel.

Wednesday, April 20, 2016

2016-04-21 WOD

Hulk Cycle Week 2

EMOM 10:
...1 Squat Clean & Split Jerk
Post heaviest load.


For Time:
...4-3-2-1 Rope Climbs*
...12-9-6-3 Clean & Jerk (155/105#)
Time cap of 12 minutes. Post time. Compare to 2016-02-02.


COMPETITORS:

Active recovery day! Do today's programming on Saturday, 2016-04-23. Feel free to get your LISS work today. We highly advise NOT running though! You'll see why tomorrow...

*Legless Rope Climbs


Back Squat:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


Not For Time:
30-20-10
...Weighted Step Ups (45/25# to 24/20")
...Slam Balls (30/20#)


LISS:
...Accumulate 30+ Total Minutes of LISS using a combination of Rowing, Biking, and/or Running. Find a partner to hang out with you and make sure you maintain a conversational pace.

Tuesday, April 19, 2016

2016-04-20 WOD

Hulk Cycle Week 2



Sumo Deadlift:
...3x10, find daily max
...2x10+ (80% of daily max)
Post heaviest load, and load/reps for +sets to WODTogether.


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


COMPETITORS:

Papandrea Pull:
...Build up to a heavy set of 5 with perfect form*
...3 Drop sets at 80%
*Flat back, barbell touches the chest WITHOUT kipping. If it's not perfect, don't count it. Make sure you are squeezing your shoulder blades back at the top.


With a 20/14# Vest, 5 Rounds NOT for time:
...10 Strict Toes to Bar
...10 Push Ups
Try to go unbroken!


Glute Ham Raise:
...4x8 Reps

Monday, April 18, 2016

2016-04-19 WOD

Hulk Cycle Week 2

Hollow Progression:
Accumulate 1:10 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary. Post your LONGEST hollow hold set as your WODTogether score, and your longest Superman hold time to the comments.


Overhead Squat:
...3x5, find daily max
...2x5+ (80% of daily max)
Post heaviest load, and load/reps for +sets to WODTogether.


In Teams of 2 or 3, AMRAP 20 Minutes:
...500/400m Row (sub 1.2/1.0km Bike)
...10 Slam balls (30/20#)
Switch partners every round. Post total distance.


COMPETITORS:

Pause Front Squat:
...2x2 (95/65#) with a 30 second pause at rock bottom.
Post how much this sucks to your WODTogether comments so you remember it for next time.


Recovery Front Squat:
...Build up to a heavy single. Stop upon failure.
Post heaviest load.


EMOM For 10 Minutes:
...3 UNBROKEN Ring Muscle Ups.
Post total reps. Perfect score is 30 reps.

Sunday, April 17, 2016

2016-04-18 WOD

Hulk Cycle Week 2

Don't forget to have a spotter when you get close to your 3RM and for every +set when you go for max reps! As we've stated before, if you can't get a full rep (with elbows fully locked out), do NOT try to rack the barbell. If you miss the J-hooks on the rack, the barbell will come back down on your face or neck. If you cannot get the rep all the way up, keep the barbell over your chest or let it rest on your chest (in case your spotter wasn't paying attention for whatever reason). You can support a lot of weight on your chest safely, not on your face or neck.


Sigma Strength Protocol, Bench Press:
...3x3, 2x3+ (80% of daily max)


"Parker"
21-15-9 reps for time:
...KB Swings (70/53#)
...Burpees to 6" Target
Time cap of 10 minutes. Post time. Compare to 2014-04-29.


COMPETITORS:

Bill Starr Dip Progression:
4 sets for max reps of:
...Strict Ring Dips
*The goal is to increase TOTAL reps completed by at LEAST 1 each time you complete this progression. If you fail to do so in four sets, add one additional set and do just the amount needed to increase your TOTAL reps completed by 1 (compared to the last time you did it). Scale to bar dips, push ups, or elevated push ups. If you can reach 40+ reps, move on to a more difficult progression or add weight.


HS Walk:
...Spend 5-10 minutes working on a Handstand Walk Progression of your choice (freestanding, walking, shouler taps, etc.). Do NOT work on handstand push ups.


40-30-20-10 reps for time:
...DB Snatch (70/50#)
...GHDSU
Post time.

Thursday, April 14, 2016

2016-04-15 WOD

Hulk Cycle Week 1



Front Squat:
...3x5, 2x5+ (80% of daily max)


CrossFit Open WOD 14.4
AMRAP in 14 Minutes:
...60 Calorie Row
...50 Toes To Bar
...40 Wall Balls (20/14#)
...30 Power Cleans (135/95#)
...20 Ring Muscle Ups
Post rounds/reps.


COMPETITORS:

8 Rounds, working for 30 Seconds, resting for 30 Seconds:
...FR Lunges with D-Ball (70/50#)
Post total distance.


EMOM For 10 Minutes:
...From the blocks, 1 Push Jerk + 1 Split Jerk
Build to daily max, focusing on form. If form breaks down, drop down to 80% of max clean lift and hold across for remaining rounds. Post max CLEAN lift.

Wednesday, April 13, 2016

2016-04-14 WOD

Hulk Cycle Week 1

Remember, we HIGHLY recommend that you take an active recovery day on Thursday! Do lots of mobility and get in some LISS (low intensity, steady state) cardio for 30 minutes! That LISS work is necessary for growing/extending more capillaries into the new muscle tissue that we're building during the Hulk Cycle! If you don't do the LISS work, you'll only be building muscles for show and not muscles that GO (during metcons).


AMRAP in 12 Minutes
...12 Pistols
...12 Box Jump Overs
...12 HSPU
Post rounds/reps.


Every 3 minutes for 4 Rounds:
...50m Reverse Sled Pull (55/35#)
...50m Forward Sled Pull
Post slowest time to WODTogether, fastest time in comments.


COMPETITORS:

Take an active recovery day today! 30 minutes of rowing, biking, jogging, followed by mobility for 30 minutes!

Here is the full programming which is intended for Saturday, April 6th, 2016. We're posting on this day though, for those that like to reserve Saturdays for family time.

L-Sit Progression:
Accumulate 1:10 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to an h-Sit or k-sit.


AMRAP in 12 Minutes
...12 Pistols
...12 Box Jump Overs
...12 HSPU
Post rounds/reps.


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.


Deadlift:
...3x10, 2x10+ (80% of last heavy set)


Every 3 minutes for 4 Rounds:
...50m Reverse Sled Pull (55/35#)
...50m Forward Sled Pull
Post slowest time to WT, fastest time in comments.


For Reps:
...Assault Bike Tabata
Straight Into
...Double Under Tabata
Post Total Reps per Movement.

Tuesday, April 12, 2016

2016-04-13 WOD

Hulk Cycle Week 1

Introducing the Bill Starr Progression! There's a great article from Bill Starr in the CrossFit Journal, where he uses this progression to get people awesome at pull ups too! However, since we're doing the Navy Boxing Pull Up Progression too, we're saving the Bill Starr Progression for our gymnastics pushing movements! You'll be seeing this with dips too during our Hulk Cycle!


Hollow Progression:
Accumulate 1:00 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.
Post longest HH in scoring. Add other HH sets and all Superman sets in comments.


Bill Starr HSPU Progression
4 Sets of Max Reps:
...Strict HSPU
*The goal is to increase TOTAL reps completed by at LEAST 1 when compared to the last time you did the progression. If you fail to do so in four sets, add one additional set and do just the amount needed to accomplish this. If you cannot do strict HSPU, sub dumbbell strict press using 25% of your 1RM strict press weight in each hand. If you can reach 40+ reps add a deficit or increase DB weight.


3 RFT of:
...400m Run
...30-20-10 Slam Balls (30/20#)
...12-9-6 Bar Muscle Ups
Time cap of 17 minutes. Post time.


COMPETITORS:

Find a 2RM clean (power or squat). Drop between reps.

Strict Press:
...3x3, 2x3+ (80% of daily max)

Dumbbell Work
3 rounds for size:
...15 Dumbbell Bench Press
...15 Dumbbell Flyes
...15 Dumbbell Curls
Post load per movement.

Monday, April 11, 2016

2016-04-12 WOD

Hulk Cycle Week 1

Introducing the Sigma Strength Protocol! You guys already saw it in Monday's WOD, but here's a little more information about how the strength protocol should work. The first 3 sets will be spent building up to a daily max in that rep scheme. We're not going to mess with percentages, this is entirely based on how you feel that day. If you know your old numbers, feel good, and want to go for a PR on that rep scheme, go for it! If you're feeling a bit sore, or don't feel good for whatever reason, just do what you can and build up to something heavy (not a PR). Then for the last 2 sets, drop the weight down to 80% of your daily max (which would usually be set #3, unless you failed to hit the required reps, then base it off of the load in set #2), and try to go for as many reps as possible with good form and technique and at a consistent pace for each rep! During these "+sets", you should be able to hit the minimum number, but if you're capable, try to do more!

There are 4 criteria why we would stop the set:
  1. Technique breaks down. If you start to round your back on a squat or a deadlift, or start leaning back during your overhead presses, then stop!
  2. The speed of the rep slows down. Every rep before that should be pretty quick to complete, but when you have to fight to finish the rep and we see that decrease in speed, then stop!
  3. You fall off pace. All of your reps during the +sets should be done at a steady and consistent pace. Usually, I like to limit myself to taking just one breath between each rep. When you break that pace and find that you need to take 2 or 3 breaths before doing the next rep, then stop!
  4. If you don't think you can get the next rep, then stop!

For those of you who have done Wendler with us before or on your own, this is the exact same concept as the +sets in Wendler! "Leave one in the tank!" You should NEVER fail during the +sets, but the goal is to get close to failure with good form and a consistent rep pace.

The goal of the Sigma Strength Protocol is to allow us to still build up to some heavy lifts to get stronger (opportunities to PR your 3RM, 5RM, and 10RM will be present several times each week), but the +sets will give us an opportunity to work on hypertrophy (muscle building) simultaneously! I think we've really built something special here. Let's see how well it works during the Hulk Cycle!


Barbell Row:
...3x3, build up to daily max
...2x3+ (80% of daily max)
Post daily max load, then the load/reps for the last 2 sets in the comments in WODTogether.


EMOM For 15 Minutes:
...Power Snatch + Hang Squat Snatch Build for 5 Minutes.
Drop to 80% of whatever you hit and build again. At 10 Minutes, drop to 80% of whatever you hit, and build again. If you fail, immediately drop back down to 80% and build again. Post max CLEAN lift.



COMPETITORS:

2 RFT of:
...100' (2x50') Handstand Walk (when you break, start again at the previous 6' stall mat)
...3 Legless Rope Climbs
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
We will be doing this several times (maybe even weekly) to increase your awesomeness at pull ups! So be honest with yourself on every rep, and if you fail to hit all of the required reps, all strict and all unbroken sets, try to do the same rounds/rep scheme next time. If you complete all rounds and reps successfully, move to the next progression next week: 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.


4 rounds NOT for time:
...25 Hip Extensions
...25 GHDSU
Try to maintain unbroken sets with no pauses between reps.

Sunday, April 10, 2016

2016-04-11 WOD

Hulk Cycle Week 1

Midline stability seems to be an often overlooked piece when developing strength. Remember, your core connects your upper body to your lower body! If you have a weak core, you might have a strong leg press but you'll never back squat, front squat, or overhead squat any substantial weight. If you have a weak core, you might get pretty strong at the bench press, but you'll never strict press, push press, or jerk any substantial weight. If we want to get stronger, we need to work that midline just as much as we work the squats and the presses!


L-Sit Progression:
Accumulate 1:00 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to a single leg L-Sit or an h-Sit. Post longest set.


Back Squat:
...3x10, build to a heavy set
...2x10+ (80% of daily max; similar to Wendler, try to get at least 10 but go for max reps with good form, close to failure but leave "one in the tank")
Post 10RM and load/reps of drop sets.


With a partner, AMRAP in 20 minutes of:
...30 C2BPU
...30 Ring Push Ups
...30 KB Swings (70/53#)
...30 Thrusters (115/75#)
Post rounds/reps.



COMPETITORS:

Weighted Jumps:
NOT For Time:
...50 Squat Jumps to a 12" target wearing a 20/14# vest.
Proper squat followed by explosive jump. Maintain the proper squat and jump mechanics.


Good Mornings:
...5x5 Reps
Focus on form, NOT load. Prioritize a flat back and proper depth. If you cannot reach full depth, only go as far as you can with a flat back. Post max load.

Thursday, April 07, 2016

2016-04-08 WOD

Hulk Cycle Test Week

12 reps each. Unbroken on every round for 8 minutes? That would certainly be Incredible!


1RM Back Squat

"Incredible"
AMRAP in 8 Minutes:
...12 KB Swings (70/53#)
...12 Wall Balls (30/20#)
Post rounds/reps.


COMPETITORS:

Max Strict HSPU in 2 minutes.

Wednesday, April 06, 2016

2016-04-07 WOD

Hulk Cycle Test Week

Stan Lee originally wanted the Hulk to be grey, but because of ink problems back in that era, they had to go with a green Hulk. As printing matured, they eventually brought back the idea of the Grey Hulk and gave him the alias Joe Fixit, which existed as a separate identity that Bruce Banner could also change into.


Find 1RM Bench Press.

"Mr. Fixit"
21-15-9 reps for time of:
...GHD Sit Ups
...Overhead Squat (95/65#)*
...Wall Walk (7-5-3)**


COMPETITORS:

ACTIVE RECOVERY DAY! Do these workouts on Saturday, 2016-04-09.
*OHS @135/95#. **Handstand walk, 21-15-9 meters. HS Walk must be done in increments of 1 full stall mat (6'). Post time.

Max Strict Ring Dips in 2 minutes.

Tuesday, April 05, 2016

2016-04-06 WOD

Hulk Cycle Test Week

Oh yeah, since this is the Hulk Cycle, we will be naming some of our WODs according to the Hulk theme! Here's the first one!


Find 3RM Pull Up
(Max Weight or Smallest Band)

"Gamma Radiation"
3 RFT of:
...200' Overhead Walking Lunge (45/25# plate)
...100m Farmer Carry (2x53/35# KB or DB)
Time cap of 22 minutes.

COMPETITORS:

OHL @55/35#. FC @2x70/53#.

Monday, April 04, 2016

2016-04-05 WOD

Hulk Cycle Test Week

Remember, every workout we do during Test Week will be tested again at the end of the cycle. So make sure you give your best effort and do your best to stick to the standards!

Every 90 seconds for 5 rounds:
...L-Sit for max time (one attempt per round, scale to h-sit or hollow hold)
Post longest set and total time.

In Honor of "DT"
5 RFT of:
...12 Deadlift (155/105#)
...9 Hang Power Clean (155/105#)
...6 Push Jerk (155/105#)
Time cap of 15 minutes.


COMPETITORS:

Max Bike calories in 2 minutes.

Sunday, April 03, 2016

2016-04-04 WOD

Hulk Cycle Test Week

Here we go guys! Starting off the new Sigma programming with a strength cycle! In case you haven't heard the rumors yet, we will be naming all of our cycles after comic book superheroes! Since the goal of this cycle is to get stronger and put on some muscle (or replace any excess body fat with sexy lean muscle mass), we will be naming this cycle after the superhero whose before and after pictures make any Body-for-Life contestant pee in his purple pants... The Incredible HULK! So have fun hulking and bulking out for the next 12 weeks!
"Sigma Total"
Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.



COMPETITORS:

For time:
...2/1.8k Row
...3/2.7 mile Bike
...1 mile Run
No time cap. Post time.