Monday, April 10, 2017

2017-04-11 WOD

Hulk Cycle Week 1

Athlete's Choice:
...SSP: Barbell Row 10+
...SGSP: Pull Up
See the descriptions for each choice below.


"Parker & Ride" [RX]
21-15-9 reps for time of:
...Kettlebell Swing (53/35#)
...Burpees to 6"
Then,
...25/20 Calorie Bike
Time cap of 12 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Barbell Row
...3x10 (build to a daily max)
...2x10+ (80% of daily max)


Speed Deadlift (E2MOM)...5x4 (60%)
*Move the bar explosively.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
*If you hit 40 reps or more, move to a harder progression (C2B or weighted).


AerobicCapacity.com
...V02, Lactate, or Strength Endurance WOD.


"Parker & Ride" [Comp]
21-15-9 reps for time of:
...Kettlebell Swing (70/53#)
...Burpees to 6"
Then,
...30/25 Calorie Row

No comments:

Post a Comment