Sunday, April 16, 2017

2017-04-17 WOD

In case you guys missed it, we got the award for "Best in McKinney" in the category of "Physical Fitness Programs" for 2017 as well, making it 5 years in a row! Thanks for your business and your support!


Hulk Cycle Week 2

Athlete's Choice Strength:
...Overhead Squat 6+
...Snatch EMOM (73/78/83%)
See the description for each choice below.


In teams of 2, AMRAP in 20 minutes:
...15/10 cal Row/Bike (alternate every round)
...5 Clean and Jerk (135/95#)
Switch partners every round. Post rounds/reps.


COMPETITORS

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


In teams of 2, AMRAP in 20 minutes:
...15/10 cal Row/Bike (alternate every round)
...5 Clean and Jerk (155/105#)
Switch partners every round. Post rounds/reps.


Snatch EMOM:
...5x1 at 73%
...5x1 at 78%
...5x1 at 83%
...1x3 snatch pull 85%
...2x3 snatch pull 90%
*If you're feeling good, you may add no more than 5 sets to build to a heavy single BEFORE the pulls. If you fail 3 times, move immediately to the pulls.


AerobicCapacity.com
...Pick one of the VO2max, Lactate, or Strength Endurance WODs.

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