Thursday, June 16, 2016

2016-06-17 WOD

Hulk Cycle Week 10

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


Team "You wouldn't like me when I'm angry!"
AMRAP in 20 Minutes:
...Assault Bike or Row for Calories*
*Switch partners every 2 minutes. You must complete 5 OHS at 115/75# BEFORE you can begin biking/rowing (including the start of the WOD). Post total calories biked/rowed. No belts or lifters!


COMPETITORS

Find 1RM Thruster, from the rack. Maximum of 3 attempts.


"You wouldn't like me when I'm angry"
AMRAP in 20 Minutes:
...Assault Bike or Row for Calories*
*Every 2 Minutes on the minute, 5 OHS at 135/85# (including the start of the WOD).


L-Sit Progression:
Accumulate 3:00 in a paralette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to a single leg L-Sit or an h-Sit.


Pause Front Squat:
...6x2 (95/65#) with a 30 second pause at rock bottom.


Feet On Box False Grip Body Row:
...4 Sets for Max Reps
Set is over once false grip is lost or rep can no longer be completed strict. Try to beat your score from week 4. Post total reps.

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