Wednesday, May 18, 2016

2016-05-19 WOD

Hulk Cycle Week 6

Bill Starr Dip Progression:
Four Sets of Max Reps:
...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.


4 Rounds NOT For Time:
...25 Hip Extensions
...100m Farmer Carry (2x 70/50#)


COMPETITORS:

Strict Press: (do one set every 3 minutes)
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max, and load/reps of +sets.


"One Sided Nancy"
5 Rounds For Time:
...15 One Arm DB/KB Overhead Squat (53/35#)*
...2x50' Walking Lunge
*Switch arm every 5 reps. Start the first round on your WEAK side.


EMOM for 15 Minutes:
...1 Power Clean + 1 Hang Squat Clean
Increase load each round. If you fail a round, drop to 80% and finish out the remaining rounds at that weight. Post heaviest load.

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