Wednesday, May 11, 2016

2016-05-12 WOD

Hulk Cycle Week 5

L-Sit Progression:
Accumulate 2:00 in a parallette L-Sit. Use multiple sets if necessary. If an L-Sit is too difficult, scale to h-Sit or k-Sit.

"Triple 1's"***
...1,000m Row (sub 2.4km Bike)
...100 Double Unders
...1 Mile Run
Time cap of 18 minutes. If you haven't finished the DU by 9 minutes, start the run anyway and record how many DU you got.


Take an ACTIVE RECOVERY DAY and do something outside the gym! Come back on Saturday, 2016-05-14, and do this program then...

***"Triple 3's"
...3,000m Row (sub 7.2km Bike)
...300 Double Unders
...3 Mile Run
Post time and compare to the 2014 CrossFit Games Leaderboard. Rob Forte won this event with 33:03. Paul Tremblay was the slowest that year with 41:26.

Overhead Squat:
...3x3, build to a daily max
...2x3+ (80% of daily max)
Post daily max, and load/reps of +sets.

Recovery Front Squat:
...Build up to a heavy single. Try to beat your best score from the cycle. Maximum of two attempts at any weight.

If you did Triple 1's:
Sled Sprints:
...8x50m Sled Sprints (50% BW)
Rest approximately 2 minutes between efforts. Post fastest/slowest times

If you did Triple 3's:
Sled Drag:
...10 continuous of walking minutes (25% BW)

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