Thursday, May 18, 2017

2017-05-19 WOD

Here's a Throwback Thursday picture back to the first time we did "Isabel" in the "new" space. Now we have amalgamations like "Grace-abel" in the extra programming... Ahh, the memories of when our biggest class for the day was 4 people...


Hulk Cycle Week 6

Clean EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 clean pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


Pause Front Squat
...3 sets x 4 reps x 5 sec (52.5%)
Post load.


COMPETITORS

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


Pause Front Squat
...3 sets x 4 reps x 5 sec (52.5%)
Post load.


Clean EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 clean pull 95-105%
*Only build to a heavy single if the lifting feels good, otherwise go straight to the pulls.


For Time:
...30-20-10 Calorie C2 Row
...75-50-25' HS Walk
Post time.


"Grace-abel"
AMRAP in 8 Minutes:
2-4-6-8-10-etc. Reps of:
...C&J (135/95#)
...Snatch (135/95#)
Post rounds/reps.

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