Thursday, May 04, 2017

2017-05-05 WOD

Hulk Cycle Week 4

Athletes Choice:
...SSP: Back Squat 2+
...SSP: Sumo Deadlift 3+
...SGSP: HSPU


In teams of 2:
40-30-20-10 reps for time of:
...Power Clean (155/105#)
...Wall Balls (30/20#)
...Push Jerk (155/105#)
No time cap. Post time.


COMPETITORS

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


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


HS Walk Practice
6 Rounds:
...Max effort freestanding HS hold
...Rest 30 seconds (between attempts)
Post total time after 6 rounds. If you can't do freestanding, 3 rounds held against a wall.


In teams of 2:
40-30-20-10 reps for time of:
...Power Clean (155/105#)
...Wall Balls (30/20#)
...Push Jerk (155/105#)
No time cap. Post time.

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