Tuesday, April 11, 2017

2017-04-12 WOD

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.


Hulk Cycle Week 1

Hollow/Superman Progression:
...Accumulate 1:00 in a hollow hold and a superman hold.
Post longest single hold for each.


Team modified-"Hidalgo"
In teams of 2:
...Run 1 mile (as a team)
...Rest 2 minutes
...40 Squat Cleans (135/95#)
...40 Box jump (24/20")
...40 Overhead Walking Lunges (45/35#)
...40 Box jump (24/20")
...40 Squat Cleans (135/95#)
...Rest 2 minutes
...Run 1 mile (as a team)
Both partners may run at the same time. Only ONE athlete may work at a time during the middle portion of the WOD. Partition reps however you like.


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x6 (build to a daily max)
...2x6+ (80% of daily max)
Post heaviest load and load/reps of +sets.


Sigma Strength Protocol: Bench Press
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post heaviest load and load/reps of +sets.


Hollow/Superman Progression:
...Accumulate 1:00 in a hollow hold and a superman hold.
Post longest single hold for each.


Team modified-"Hidalgo"
In teams of 2:
...Run 1 mile (as a team)
...Rest 2 minutes
...40 Squat Cleans (135/95#)
...40 Box jump (24/20")
...40 Overhead Walking Lunges (45/35#)
...40 Box jump (24/20")
...40 Squat Cleans (135/95#)
...Rest 2 minutes
...Run 1 mile (as a team)
Both partners may run at the same time. Only ONE athlete may work at a time during the middle portion of the WOD. Partition reps however you like.


"Strong as Balls"
For Time:
...21 D-Ball to Shoulder (70/50#)
...15 D-Ball to Shoulder (100/70#)
...9 D-Ball to Shoulder (150/100#)
Post time.

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