Thursday, April 28, 2016

2016-04-29 WOD

Hulk Cycle Week 3

A workout named after Hulk's most famous saying... HULK SMASH! Movements chosen were Hulk-inspired. Slam balls? Very Hulk-like. Burpee broad jumps? Hulk has been known to travel broad distances by jumping! Heavy squat cleans? Can't have a Hulk-inspired WOD without a heavy barbell! Here's a video of Hulk jumping from one of the movies, maybe it will inspire you to jump further!
And in case you REALLY want to nerd out about the Hulk, I found an article about the Physics of Hulk Jumping!

Sumo Deadlift:
...3x3, build to a daily max
...2x3+ (80% of last heavy set)
Post daily max, and load/reps of +sets.

"Hulk Smash"
AMRAP in 10 Minutes
...20 Slam Balls (30/20#)
...50' Burpee Broad Jump
...5 Squat Cleans (225/145#)
Post rounds/reps.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.

For Time:
...500/450m Row
...50 GHDSU
...1000/900m Row
...30 GHD sit-ups
...2000/1800m Row
...20 GHDSU
Post time.

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