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.

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