Sunday, May 22, 2016

2016-05-23 WOD

Hulk Cycle Week 7

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

4 Rounds:
...400m Run
...10 Clean And Jerk (155/105#)
...5 Bar Muscle Ups
Time Cap of 16 minutes.
*Run, lift, and climb. Prove you're worthy of being called a Superhero.


Hollow Progression:
Accumulate 2:10 each in a Hollow Hold and a Superman Hold. Use multiple sets if necessary.

Weighted Push Ups:
...100 Push Ups for Time (20/14# Vest)*
*No snaking, slouching, sagging, etc. Make these GOOD reps.

Weighted Jumps:
...50 Squat Jumps to a 12"" target wearing a 20/14# vest.
Post Time.

...Accumulate 30+ Total Minutes of LISS using a combination of C2 Rowing and Biking. Find a partner to hang out with you and make sure you maintain a conversational pace.

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