Thursday, April 20, 2017

2017-04-21 WOD


When we said you should be doing CrossOver Symmetry every day, this is not what we had in mind...

Hulk Cycle Week 2

Athlete's Choice Strength:
...Front Squat 4+
...Sumo Deadlift 8+
...Jerk EMOM (73/78/83%)


AMRAP in 10 minutes of:
...20 Burpees to 6"
...30 Air Squats
...40 Push Ups
...50 Double Unders
...40 Wall Balls (20/14#)
...30 Slam Balls (30/20#)
...20 Ring Dips
...10 Ring Muscle Ups
Post rounds/reps.


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x4 (build to a daily max)
...2x4+ (80% of daily max)"
Post daily max and load/reps of +sets.


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


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


8 Rounds:
...50m Sled Drag (80/60#)
*Rest to full recovery between efforts.


AMRAP in 10 minutes:
...20 Burpees to 6"
...30 Alternating Pistols
...40 Push Ups
...50 Double Unders
...40 Wall Balls (30/20#)
...30 Slam Balls (30/20#)
...20 Ring Dips
...10 Ring Muscle Ups
Post rounds/reps.

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