Monday, June 05, 2017

2017-06-06 WOD

So apparently, not only does gamma radiation turn you into the Hulk, but it also changes the color of your pants! Although for our workout named "Gamma Radiation" tomorrow, if you try to go unbroken your pants might turn into a different color than purple... Maybe a little yellow... or brown...?


Hulk Cycle Week 9

"Gamma Radiation"
3 RFT of:
...200' Overhead Walking Lunge (45/25#)
...100m Farmers Carry (53/35#)
Time cap of 22 minutes. Post time.


Pause Front Squat
...3 sets x 3 reps x 5 seconds (60%)
Post load.


COMPETITORS

Speed Bench (E2MOM)
...7x4 (65%)
Move the bar explosively. Post load.


Pause Front Squat
...3 sets x 3 reps x 5 seconds (60%)
Post load.


Sigma Gymnastics Strength Progression: Muscle Up
Every 3 minutes for 5 rounds:
...5 Strict Muscle Ups
If you hit 20 reps or more, add a weight vest. If you can't do strict muscle ups, use the same progression with dips (10 per round).


1RM Power Snatch


"Gamma Radiation"
3 RFT of:
...200' Overhead Walking Lunge (55/35#)
...100m Farmers Carry (70/53#)
Time cap of 22 minutes. Post time.


4 rounds not for time:
...10 Strict T2B
...10 Back Extensions w/DB
...10 Plyo Push Ups with 45# plates (hands start on the floor and end up on top of plate, reset on floor)
...5 Turkish get-ups/side with DB

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