Thursday, June 08, 2017

2017-06-09 WOD

Here's Paul in the 08:30 class showing us a pretty good snatch from last Monday's WOD!


Hulk Cycle Week 9


Find a 1RM Power Clean and Jerk


5 rounds for time of:
...15 second L-Sit
...12 Calorie Bike
...9 Back Squats From the Ground (135/95#)
...Rest 1 minute
Post time.


COMPETITORS

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


Speed Deadlift (E2MOM)
...6x3 (60% + light band)
Move the bar explosively. Post load.


5 rounds for time of:
...15 second L-Sit
...12 Calorie Bike
...9 Back Squats From the Ground (135/95#)
...Rest 1 minute
Post time.


Find a 1RM Power Clean and Jerk


Hollow/Superman Progression:
...Accumulate 2:00 in a hollow hold and a superman hold.
Post longest single hold for each.

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