Monday, June 12, 2017

2017-06-13 WOD

Hulk Cycle Week 10

Every 3 minutes for 3 rounds of:
...15/12 calorie Row
...12 Lateral Over Bar Burpees
...9 Unbroken Clean and Jerks (115/75#)
Post slowest round or lowest reps if clean and jerks aren't unbroken. Use running up clock.


Deadlift (Deload)
...5x3 (65%)
Post load.


COMPETITORS

Deadlift (Deload)
...5x3 (65%)
Post load.


Speed Bench (E2MOM) (Deload)
...6x3 (50%)
Move the bar explosively. Post load.


Every 3 minutes for 3 rounds of:
...18/15 Assault Bike Calories
...14 Lateral Over Bar Burpees
...10 Unbroken Clean and Jerks (135/95#)
Post slowest round or lowest reps if clean and jerks aren't unbroken. Use running up clock.


4 rounds of:
...20 Single Arm Alternatng DB Press (20 total)
...10 Bicep Curls/side
...10 DB Row
...10 Bulgarian Split Squats/side


Aerobic Capacity
...VO2, Lactate, or Strength Endurance WOD.

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