Wednesday, April 19, 2017

2017-04-20 WOD

Hulk Cycle Week 2

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


4 Rounds:
...50' Rope Sled Pull (80/60#)
...12 Toes to Bar
...9 Chest to Bar Pull Ups
*You must turn the sled around and take the rope back! Rest as needed between rounds. Post SLOWEST round. Time cap of 20 minutes.


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


Speed Squat (E2MOM)
...6x4 (60%)


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)


HS Walk Practice
5 Rounds:
...Max effort freestanding HS hold
...Rest 30 seconds (between attempts)
*Post total time after 6 rounds. If you can't do freestanding, 3 rounds held against a wall.


4 Rounds:
...50' Rope Sled Pull (80/60#)
...15 Toes to Bar
...10 Chest to Bar
*You must turn the sled around and take the rope back! Rest as needed between rounds. Post SLOWEST round. Time cap of 20 minutes.

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