Monday, May 09, 2016

2016-05-10 WOD

Hulk Cycle Week 5

Sigma Strength Protocol: Front Squat
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max, and load/reps of +sets.


"Cindy on the Go"
...400m Run
...5 Rounds of Cindy
...400m Run
Time cap of 15 minutes. Post time.


COMPETITORS:

Instead of "Cindy on the Go", do...
"Mini Murph"
With a 20/14# vest, for time:
...400m Run
...25 Pull Ups
...50 Push Ups
...100 Air Squats
...400m Run
Time cap of 15 minutes. Post time.


"She Hulk"
...21-15-9 KB Thrusters (53/35#)
...12-9-6 Bar Muscle Ups
Post time.


4 Rounds NOT For Time:
...10 Glute Ham Raise
...100m Farmer Carry (70/50#)


LISS:
...Accumulate 30+ Total Minutes of LISS using a combination of Rowing and Biking. Find a partner to hang out with you and make sure you maintain a conversational pace.

No comments:

Post a Comment