Wednesday, May 24, 2017

2017-05-25 WOD


A couple squat clean PRs from the evening classes during last week's EMOM! Keep it up guys! Just keep showing up and we'll keep working on that technique! Great job, Paul, Denise, Jitender, and Kat!

And here are the WODs for tomorrow! Don't forget your shin guards (or just pull your knee sleeves down over your shins) if you're doing the rope climbs!


Hulk Cycle Week 7

For Time:
...12-9-6-3 Clean & Jerk (155/105#)
...4-3-2-1 Rope Climbs
Time cap of 15 minutes. Post time.


Dumbbell Work
5 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Try to use the same weight you did in W6.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


Sigma Strength Protocol: Deadlift
...3x5 (build to a daily max)
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


Speed Bench (E2MOM)
...7x3 (65%)
Move the bar explosively. Post load.


Dumbbell Work
5 rounds for size:
...10 DB Curls
...10 DB Rows
...10 DB Sit Ups
...10 Pallof Press
Try to use the same weight you did in W6.


For Time:
...12-9-6-3 Clean & Jerk (185/125#)
...4-3-2-1 Legless Rope Climbs
Time cap of 15 minutes. Post time.


For time:
...18-15-12-9 cal SkiErg
...6-5-4-3 Ring Muscle ups
Post time.

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