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.

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