Thursday, April 27, 2017

2017-04-28 WOD

Blastaar, also known as the "Living Bomb Burst", is a villain in the Marvel Universe and has done battle with the Hulk! Let's just YOU don't explode during the workout tomorrow...


Hulk Cycle Week 3

Athletes Choice:
...Sigma Strength Protocol: Barbell Row 5+
...Sigma Gymnastics Strength Progression: HSPU


"Blastaar" [RX]
9-15-21-15-9 reps for time of:
...KB Swings (53/35#)
...Abmat Sit Ups
*100m Burden Run with your kettlebell after every round.


COMPETITORS

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


Speed Deadlift (E2MOM)
...7x4 (60%)
*Move the bar explosively.


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
*If you hit 40 reps or more, add a 1" deficit.


"Blastaar" [RX]
9-15-21-15-9 reps for time of:
...KB Swings (70/53#)
...GHD Sit Ups
*100m Burden Run with your kettlebell after every round.


"Death's Head"
3-6-9-12-15 reps of:
...Assault Bike Calories
...Power Snatch*
*Power snatch weight decreases each round.
Men: 185/155/135/115/95#
Women: 135/105/95/75/65#

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