Sunday, May 14, 2017

2017-05-15 WOD

Aftermath from the HSPU event at The Fittest Games last January... Who am I kidding, I look like that after almost every WOD... Regardless, we've got HSPU tomorrow!


Hulk Cycle Week 6

Back Squat for load:
...5-5-3-3-1-1-1-1-1 reps
Post 5RM, 3RM, and 1RM.


For time:
...800m Run
Then, 21-15-9 reps of:
...Toes to Bar
...HSPU
Then,
...800m Run
Post time.


COMPETITORS

Back Squat:
...Build to a heavy single
...2x3 @ 90% of heavy single
Post heaviest load.


Speed Deadlift (E2MOM)
...6x3 (52.5% + light band)
Move the bar explosively. Post load.


Dumbbell Work
4 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Try to go heavier than you did in W5.


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) next time.


For time:
...800m Run
Then, 21-15-9 reps of:
...Toes to Bar
...HSPU
Then,
...800m Run
Post time.

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