Tuesday, May 09, 2017

2017-05-10 WOD

What are some of the things you do for recovery? Normatec compression is one of those newer recovery techniques that seems to be picking up some momentum as more and more CrossFit Games athletes are use it and swear by it... Try it out at Elite Cryo in Frisco!


Hulk Cycle Week 5

Hollow/Superman Progression:
...Accumulate 1:30 in a hollow hold and a superman hold.
Post longest single hold for each.


Speed Bench (E2MOM)
...7x4 (60%)
Move the bar explosively. Post load.


AMRAP in 12 minutes of:
...21 Double Unders
...15 Wall Balls (20/14#)
...9 Chest To Bar
Post rounds/reps.


COMPETITORS

Hollow/Superman Progression:
...Accumulate 1:30 in a hollow hold and a superman hold.
Post longest single hold for each.


Speed Bench (E2MOM)
...7x4 (60%)
Move the bar explosively. Post load.


AMRAP in 12 minutes
...21 Double Unders
...15 Wall Balls (30/20#)
...9 Chest To Bar
Post rounds/reps.


Dumbbell Work
4 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Use the same weights you used in Week 3.


2014 Games "Midline March"-ish
3 rounds for time of:
...25 GHD Sit Ups
...2x25' HS walk
...2x25' Overhead Walking Lunge (120/80#)
Post time.

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