Tuesday, June 07, 2016

2016-06-08 WOD

Hulk Cycle Week 9

For Time:
...400m Run
...Rest 2 minutes
...800m Run
...Rest 4 minutes
...1600m Run
Soft time cap of 20 minutes.


Hollow Progression:
Accumulate 2:40 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.


COMPETITORS

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


Recovery Front Squat:
...Build up to a heavy single. Try to beat your best score from the cycle. Maximum of two attempts at any weight.


"Push Pull"-ish
4 RFT
...7-8-9-10 Strict Handstand Push Ups*
...100m Sled Pull
Post time.
*Each round the deficit for HS push ups increases, as does the sled weight:
Rd 1: 0" deficit and 55/35#
Rd 2: -2" deficit 85/55#
Rd 3: -4" and 115/75#
Rd 4: -6" and 145/95#
Time cap of 15 minutes.

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