Tuesday, April 18, 2017

2017-04-19 WOD


We saw some big weight being thrown around at the beginning of the Hulk Cycle! Here's Duke with a 305# push press during Test Week!


Hulk Cycle Week 2

Agility Ladder:
...10 minutes of practice


Speed Deadlift (E2MOM)
...6x4 (60%)
*Move the bar explosively.


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
*All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6)


COMPETITORS

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


Speed Deadlift (E2MOM)
...6x4 (60%)
*Move the bar explosively.


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
*All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6)


Agility Ladder:
...5 minutes with a 20/14# vest
...5 minutes without a 20/14# vest


21-15-9 reps for time of:
...Calorie Row
...GHD Sit Up
...HSPU
Post time.

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