Thursday, May 05, 2016

2016-05-06 WOD

Hulk Cycle Week 4

Hollow Progression:
Accumulate 1:40 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


In Honor of "Tommy V"
...21-15-9 Thrusters (115/75#)
...12-9-6 Rope Climbs
Time cap of 20* minutes. Post time.
*Regionals cap was 16 minutes.


COMPETITORS:

*If possible, show to class early and do the sumo deadlifts BEFORE the HeroWOD. Otherwise, fit it in later whenever you can.

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


Pause Split Jerk:
...Work up to a daily max from the blocks. Pause for 3 seconds at the bottom of the dip before completing the jerk.


Flush WOD/LISS:
...Accumulate at least 30 continuous minutes on the Assault Bike at a conversational pace. Do not come off the bike until you feel your legs and arms have recovered from Tommy V.

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