Wednesday, June 07, 2017

2017-06-08 WOD

Hulk Cycle Week 9


5 rounds for time:
...12 Thrusters (95/65#)
...12 Bar Facing Burpees
...Rest 1 minute between rounds. Sprint!
Post time.


3 rounds:
...Max Wall Sit Hold with 53/35# held at chest
...Rest exactly 1 minute between attempts
Post total time.
*Hands must be hold the handle of the KB and the ball of the KB must be touching the sternum!"


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: Front Squat
...3x4 (build to a daily max)
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


3 rounds:
...Max Wall Sit Hold with 53/35# held at chest
...Rest exactly 1 minute between attempts
Post total time.
*Hands must be hold the handle of the KB and the ball of the KB must be touching the sternum!"


Sigma Gymnastics Strength Progression: HSPU
Every 3 Minutes for 5 Rounds:
...10 Strict HSPU
If you hit 40 reps or more, add a 1" deficit. Post total reps.


5 rounds for time of:
...10 DB Clean and Jerks (50/35#)
...3 Ring Muscle-ups
Post time.


5 rounds for time:
...12 Thrusters (115/75#)
...12 Bar Facing Burpees
...Rest 1 minute between rounds. Sprint!
Post time.

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