Tuesday, June 06, 2017

2017-06-07 WOD


Watch Sara Sigmundsdottir and Rich Froning mess up on single unders! That's why HQ programmed this WOD last month! Keep in mind, the full video is long-ish (almost 40 minutes), but the video link skips to the part about the single unders. Feel free to watch the entire video if you like!


Sigma Strength Protocol: Push Press
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


HQ WOD 170509
For time:
...150 Single Unders
...20 Bar Muscle-ups
...10 Squat Cleans (115/75#)
...150 Single Unders
...15 Bar Muscle-ups
...15 Squat Cleans (115/75#)
...150 Single Unders
...10 Bar Muscle-ups
...20 Squat Cleans (115/75#)
Post time.


COMPETITORS

Sigma Strength Protocol: Sumo Deadlift
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Strength Protocol: Push Press
...3x3 (build to a daily max)
...2x3+ (80% of daily max)
Post daily max and load/reps of +sets.


4 rounds of:
...45 second Straight-arm Plank Hold
...20 V-ups
...40 Flutter Kicks
...20 GHDSU
Post time.

AMRAP in 10 minutes of:
...100' D-Ball Bear Hug Carry (150/100#)
...10 Alternating DB Power Snatch (80/55#)
...1 Legless Rope Climb


HQ WOD 170509
For time:
...150 Single Unders
...20 Bar Muscle-ups
...10 Squat Cleans (115/75#)
...150 Single Unders
...15 Bar Muscle-ups
...15 Squat Cleans (115/75#)
...150 Single Unders
...10 Bar Muscle-ups
...20 Squat Cleans (115/75#)
Post time.

No comments:

Post a Comment