Monday, May 01, 2017

2017-05-02 WOD

When you're doing your Hollow and Superman Holds, make sure you're in a spot where you can see the clock to check your time! Try to beat your previous longest time, then do however many sets necessary to get to the accumulated target time. Look up your old score now so you know what to shoot for tomorrow! Remember, a stronger core will make ALL of your lifts stronger!


Hulk Cycle Week 4

Hollow/Superman Progression:
...Accumulate 1:20 in a hollow hold and a superman hold.
Post longest single hold for each.


Athletes Choice:
...SSP: Deadlift 3+
...SSP: Overhead Squat 2+
...SGSP: Muscle Up
See full descriptions below.


In teams of 2, AMRAP in 20 Minutes:
...20/15 calorie row/bike (alternating)
...25 Double Unders
...10 Toes to Bar
Teammates alternate complete rounds. Post rounds/reps.


COMPETITORS

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

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


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


Hollow/Superman Progression:
...Accumulate 1:20 in a hollow hold and a superman hold.
Post longest single hold for each.


In teams of 2, AMRAP in 20 Minutes:
...25/20 Calorie Bike (alternating)
...50 Double Unders
...10 Toes to Bar
Teammates alternate complete rounds. Post rounds/reps.

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