Wednesday, May 03, 2017

2017-05-04 WOD

16:30 class working hard on "Bruce Banner" earlier today! Great job everybody!


Hulk Cycle Week 4

For Time:
5 Rounds:
...20 Push Ups
...30 Air Squats
...Rest 1 minute.
Post time.


Navy Boxing Pullup Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6).


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:


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


Speed Deadlift (E2MOM)
...6x3 (50% + light band)
Move the bar explosively. Post load.


Navy Boxing Pull Up Progression:
2x3 reps:
...Pull Up
...Narrow-Grip Pull Up
...Wide-Grip Pull Up
...Mixed-Grip Pull Up (both ways)
...Chin Ups
All reps must be strict and unbroken. Rest 30 seconds between grips, and 2 minutes between rounds. If you successfully complete all reps move to the next progression (3x3, 3x4, 3x5, 4x5, 5x5, 6x5, 6x6).


For Time:
...10-20-30-20-10 Calorie Bike
... 2 - 4 - 6 - 4 - 2 Ring Muscle Up
... 2 - 4 - 6 - 4 - 2 D-Ball Ground to Shoulder (150/100#)
Post time.


For Time:
5 Rounds:
...20 Push Ups
...30 Air Squats
...Rest 1 minute.
*Wear a 20/14# Vest. Post time.

No comments:

Post a Comment