Wednesday, April 12, 2017

2017-04-13 WOD

This WOD is for Jack Kirby! Kirby was famous for being a co-creator in some of the big Marvel superheroes still in publication today, including Captain America, The Fantastic Four, X-Men, and of course, the Incredible Hulk!


Hulk Cycle Week 1

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


"Kirby" [RX]
1 Round:
...15 Power Snatch (135/95#)
...15 Toes to Bar
2 Rounds:
...9 Overhead Squats (135/95#)
...9 C2B Pull Ups
3 Rounds:
...3 Squat Snatch (135/95#)
...3 Bar Muscle Ups
Time cap of 15 minutes. Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


Sigma Strength Protocol: Deadlift
...3x8 (build to a daily max)
...2x8+ (80% of daily max)"
Post heaviest load and reps/load of +sets.


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


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


Dumbbell Work
3 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Post whatever you want to WODTogether.


"Kirby" [Comp]
1 Round:
...15 Power Snatch (135/95#)
...15 Unbroken Toes to Bar
2 Rounds:
...9 Overhead Squats (135/95#)
...9 Unbroken C2B Pull Ups
3 Rounds:
...3 Squat Snatch (135/95#)
...3 Unbroken Bar Muscle Ups
Time cap of 15 minutes. Post time.

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