Tuesday, April 25, 2017

2017-04-26 WOD

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.


Hulk Cycle Week 3

Team "Roney"
In teams of 2, 4 rounds for time of:
...200m Run
...11 Thrusters (135/95#)
...200m Run
...11 Push Press (135/95#)
...200m Run
...11 Bench Press (135/95#)
Time cap of 35 minutes. Post time.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


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


Team "Roney"
In teams of 2, 4 rounds for time of:
...200m Run
...11 Thrusters (135/95#)
...200m Run
...11 Push Press (135/95#)
...200m Run
...11 Bench Press (135/95#)
Time cap of 35 minutes. Post time.


Dumbbell Work
3 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press

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