Monday, April 17, 2017

2017-04-18 WOD

Kicking butt and taking names at the 05:30 class!


Hulk Cycle Week 2

Athlete's Choice Strength:
...Back Squat 5+
...Barbell Row 8+
See the descriptions below.


4 Rounds:
...4x25' Walking Lunge (30/20#)
...2 Rope Climbs (12')
...100m Burden Run (30/20#)
...Rest 2 minutes
Post time.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x5 (build to a daily max)
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


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


EMOM for 10 Minutes:
...10 Hip Extensions
*Bear hug a 150/100# D-Ball for remaining time of each minute.


Clean EMOM:
...5x1 at 73%
...5x1 at 78%
...5x1 at 83%
...1x3 clean pull 85%
...2x3 clean 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. Post heaviest clean.


4 Rounds:
...4x25' Dumbbell Walking Lunge (50/35#)
...2 Rope Climbs (15')
...50m Sled Push (100/80#)
...Rest 2 minutes
Post time.

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