Monday, April 24, 2017

2017-04-25 WOD

Hulk Cycle Week 3

Snatch EMOM:
...5x1 at 75%
...5x1 at 80%
...5x1 at 85%
...3x3 snatch 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.


For time:
...15 Box Jump Overs
...3 Rope Climbs
...25 Box Jump Overs
...3 Rope Climbs
...35 Box Jump Overs
...3 Rope Climbs
Post time.


COMPETITORS

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


Pause Front Squat
...3x5x5sec (42.5%)


Snatch EMOM:
...5x1 at 75%
...5x1 at 80%
...5x1 at 85%
...3x3 snatch 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.


For time:
...15 Box Jump Overs
...3 Rope Climbs
...25 Box Jump Overs
...3 Semi-Legless Rope Climbs
...35 Box Jump Overs
...3 Legless Rope Climbs
Post time.


Aerobic Capacity
...VO2max, Lactate, or Strength Endurance WOD.

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