Wednesday, April 26, 2017

2017-04-27 WOD

Hulk Cycle Week 3

Athletes Choice:
...Front Squat 2+
...Sumo Deadlift 5+
...C&J EMOM


"SMURPH"
...400m Run
...25 Pull Ups
...50 Push Ups
...75 Air Squats
...400m Run
*Wear a 20/14# Vest or body armor if you have it. Partition reps however you like.


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:
"Aerobic Capacity"
...Aerobic Capacity WOD


Sigma Strength Protocol: Front Squat
...3x2 (build to a daily max)
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.

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


C&J EMOM:
...5x1 at 75%
...5x1 at 80%
...5x1 at 85%
...3x3 clean 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.


Agility Ladder:
...5 minutes with a 20/14# vest
...5 minutes without a 20/14# vest


"SMURPH" Chipper
...800m Run
...50 Pull Ups
...100 Push Ups
...150 Air Squats
...800m Run
*Wear a 20/14# Vest or body armor if you have it.

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