Wednesday, May 10, 2017

2017-05-11 WOD


With a little extra coaching, Kara not only figured out how to do chest to bar pull ups consistently, but was even able to string together a few of them for the first time tonight! GREAT JOB, Kara! Those looked AWESOME!

And here are tomorrow's WODs! If you plan on doing Murph with a weight vest this year, we highly suggest bringing it for tomorrow's WOD as well! Get used to it now, so it won't crush you on Memorial Day!

Hulk Cycle Week 5

Athlete's Choice:
...SSP: Back Squat 10+
...SSP: Barbell Row 8+
See below for details.


4 Rounds:
...400m Run
...50 Air Squats
Post time.


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: Back Squat
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Barbell Row
...3x8 (build to a daily max)
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Clean EMOM:
...5x1 at 80%
...5x1 at 85%
...5x1 at 90%
...5x1, build to heavy single*
...3x3 clean pull 95-100%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


"Incredible" [Comp]
AMRAP in 8 Minutes:
...12 Kettlebell Swings (70/53#)
...12 Wall Balls (30/20#)
Post rounds/reps. Compare to 2016 Hulk Cycle Test/Retest Week


4 Rounds:
...400m Run
...50 Air Squats
Wear a 20/14# vest. Post time.

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