Tuesday, May 02, 2017

2017-05-03 WOD

Who was your favorite Bruce Banner actor on the big screen? My vote is for Ed Norton! Regardless, here's a workout for the Hulk's alter ego!


Hulk Cycle Week 4

Pause Front Squat
...3x5 for 5 seconds at the bottom (45%)
Post load.


"Bruce Banner" [RX]
For Time:
...50/40 Calorie Row
...40 Kettlebell Swings (53/35#)
...30 Burpee Box Jump Overs (24/20")
...20 Ring Dips
...10 Rope Climbs (12')
Time cap of 17 minutes. Post time. Compare to 2016-06-09.


COMPETITORS

Sigma Strength Protocol: Barbell Row
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post daily max and load/reps of +sets.


Pause Front Squat
...3x5 for 5 seconds at the bottom (45%)
Post load.


C&J EMOM (Deload)
...5x1 at 75%
...3x3 clean pull 85%
-OR-
C&J EMOM:
...5x1 at 78%
...5x1 at 83%
...5x1 at 88%
...3x3 clean pull 90-95%
*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.


"Bruce Banner" [Comp]
For Time:
...50/40 SkiErg Calories
...40 Kettlebell Swings @70/53
...30 Burpee Box Jump Overs @30/24"
...20 Strict Ring Dips (muscle up height)
...10 Rope Climbs
Time cap of 17 minutes. Post time. Compare to 2016-06-09.


4 Rounds:
...50m Sled Drag (100/80#)
...50m Sled Push (100/80#)
...100m Sandbag Run (60/40#)
...Rest 3 minutes
*Wear a 20/14# vest. Use the same sled for the drag/push.

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