Wednesday, April 27, 2016

2016-04-28 WOD

Hulk Cycle Week 3

Stan Lee said that the story of Jekyll and Hyde was inspirational to him creating the Hulk. Stan Lee said, "I combined Jekyll and Hyde with Frankenstein," he explains, "and I got myself the monster I wanted, who was really good, but nobody knew it. He was also somebody who could change from a normal man into a monster, and lo, a legend was born." So one of our CompWODs is named after Dr. J and Mr. H!

Hollow Progression:
Accumulate 1:30 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary. Record longest hollow hold set as your score in WODTogether, and your longest Superman hold in the comments.

Bench Press:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max, and load/reps of +sets.

"Anger Management"
EMOM for 20 Minutes:
...Odd: Weakness #1
...Even: Weakness #2
Pick two weaknesses and work on them! You choose the movements.


ACTIVE RECOVERY DAY today, and do today's WODs on Saturday, 2016-04-30. However, if you can't workout on Saturdays, here's the full program! Just remember to listen to your body and scale down the intensity (or even some of the movements) if you're feeling a bit beat up from this week still.

Bill Starr HSPU Progression
4 sets for max reps:
...Strict HSPU
*The goal is to increase TOTAL reps completed by at LEAST 1 when compared to the last time you did the progression. If you fail to do so in four sets, add one additional set and do just the amount needed to accomplish this. If you cannot do strict HSPU, sub DB strict press using 25% of your 1RM strict press weight in each hand. If you can reach 40+ reps add a deficit or increase DB weight.

Odd Object
3 Rounds:
...1 Minute Max Medball Over Shoulder Cleans (100/70#)
...1 Minute Rest
Post total reps.

"Jekyll and Hyde"
9-12-15-18-21 reps of:
...Assault Bike Calories
...Power Snatch*
*Power snatch weight decreases each round.
Men: 135/125/115/105/95#
Women: 85/80/75/70/65#

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