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.

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