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.

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