Sunday, April 23, 2017

2017-04-24 WOD

Hulk Cycle Week 3

Hollow/Superman Progression:
...Accumulate 1:10 in a hollow hold and a superman hold.
Post longest single hold for each.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...Up to 10 Unbroken Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted) next time. Post total reps.


3 RFT:
...7 Power Clean (135/95#)
...5 Front Squat (135/95#
...3 Thruster (135/95#)
...7 Toes to bar
...5 Chest to Bar
...3 Bar Muscle Up
Post time.


COMPETITORS

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


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


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted).


Hollow/Superman Progression:
...Accumulate 1:10 in a hollow hold and a superman hold.
Post longest single hold for each.


3 RFT:
...7 Power Clean (155/105#)
...5 Front Squat (155/105#)
...3 Thruster (155/105#)
...7 Toes to bar
...5 Chest to Bar
...3 Bar Muscle Up
Post time.

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