Tuesday, May 23, 2017

2017-05-24 WOD


We've got strict pull ups tomorrow! Check out this video from The Movement Fix about why the hollow body position is important in a strict pull up.


Hulk Cycle Week 7

3 Rounds:
...1 minute Row
...1 minute GHD sit ups
...1 minute Wall Balls (20/14#)
...1 minute Ring Push Ups
...1 minute Box Jumps
Rest 30 seconds between each movement. Post TOTAL reps across all movements/rounds.


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted).


COMPETITORS

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


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


Sigma Gymnastics Strength Progression: Pull Up
Every 3 Minutes for 5 Rounds:
...10 Strict Pull Ups
If you hit 40 reps or more, move to a harder progression (C2B or weighted).


3 Rounds:
...1 minute Row
...1 minute GHD sit ups
...1 minute Wall Balls (20/14#)
...1 minute Ring Push Ups
...1 minute Box Jumps
Rest 30 seconds between each movement. Post TOTAL reps across all movements/rounds.


"She Hulk"
...21-15-9 KB Thrusters (53/35#)
...12-9-6 Bar Muscle Ups
Post time.

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