Thursday, May 12, 2016

2016-05-13 WOD

Hulk Cycle Week 5

AMRAP in 15 minutes of:
...1 Rope climb*
...12 KB Swings (53/35#)*
...24 Abmat Sit Ups*
Post rounds/reps.


Dumbbell Work
3 rounds for size:
...15 Dumbbell Bench Press
...15 Dumbbell Flyes
...15 Dumbbell Curls
Post load per movement. Try to beat your scores from week 2.


Bill Starr Dip Progression:
4 sets for max reps of:
...Strict Ring Dips
*The goal is to increase TOTAL reps completed by at LEAST 1 each time you complete this progression. If you fail to do so in four sets, add one additional set and do just the amount needed to increase your TOTAL reps completed by 1 (compared to the last time you did it). Scale to bar dips, push ups, or elevated push ups. If you can reach 40+ reps, move on to a more difficult progression or add weight.


COMPETITORS:

Push Press:
...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets.


AMRAP in 15 minutes of:
...1 Legless Rope climb*
...12 KB Swings (70/53#)*
...24 Toes To Bar*
Post rounds/reps.


Ring Muscle Ups:
...1-2-3-4-5-6-7-6-5-4-3-2-1 Unbroken Reps*
Climb the ladder as high as you can go. If you fail a set, immediately begin working back down. Post time and highest reps completed.

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