Monday, May 15, 2017

2017-05-16 WOD

Sleds. We love them because they're a great workout, but we hate them because they make us feel like our hearts and lungs will explode, our legs are on fire, and we'll vomit up our lunch and pride at the same time. So have fun tomorrow! Remember, the prescribed weights INCLUDE the weight of the sled!


Hulk Cycle Week 6

Athlete's Choice:
...SSP: Front Squat 4+
...SSP: Bench Press 10+
See details for each below.


4 rounds not for time:
...25 Hip Extensions
...100m Farmer Carry (53/35#)
...100m Sled Drag(80/60#)
...Rest (as needed)
Idea is to move through each round fast and rest as needed in between. KEEP THE INTENSITY HIGH!!!!!


COMPETITORS

Sigma Strength Protocol: Front Squat
...3x4 (build to a daily max)
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Bench Press
...3x10 (build to a daily max)
...2x10+ (80% of daily max)
Post daily max and load/reps of +sets.


Hollow/Superman Progression:
...Accumulate 1:40 in a hollow hold and a superman hold
Post longest single hold for each.


4 rounds not for time:
...25 Hip Extensions
...100m Farmer Carry (70/53#)
...50m Sled Push (100/80#)
Idea is to move through each round fast and rest as needed in between. KEEP THE INTENSITY HIGH!!!!!


"Hulk Smash"
AMRAP in 10 Minutes
...20 Slam Balls (30/20#)
...50' Burpee Broad Jump
...5 Squat Cleans (225/145#)
Post rounds/reps. Compare your score to 2016-04-29 in WODTogether!

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