Thursday, May 11, 2017

2017-05-12 WOD

Here's a good picture of Coach Ty killing a WOD with rope climbs!

Beware, Grant originally wanted to name the metcon for tomorrow "Ass Fire"... I remember that being an appropriate alternate name... Don't forget to look up your old scores so you know what to shoot for!

Hulk Cycle Week 5

Sigma Strength Protocol: Push Press
...3x2 (build to a daily max)
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Steddy" [RX]
16 Rounds, working for 30 seconds, resting for 30 seconds:
...Odd: Front Rack In Place Lunge (95/65#)*
...Even: Deadlift (95/65#)
Step back for each rep of lunges. Post total reps for both movements.


COMPETITORS

Sigma Strength Protocol: Push Press
...3x2 (build to a daily max)
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


Pause Front Squat
...3 sets x 4reps x 5sec (50%)
Post load.


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


"Steddy" [Comp]
16 Rounds, working for 30 seconds, resting for 30 seconds:
...Odd: Front Rack In Place Lunge (115/75#)*
...Even: Deadlift (115/75#)
Step back for each rep of lunges. Post total reps for both movements.


4 Rounds:
...50' Rope Sled Pull (120/80#)
...100m Farmer Carry (53/35#)
*Outside on concrete. Post time.

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