Monday, May 23, 2016

2016-05-24 WOD

Hulk Cycle Week 7

1962 is the year The Incredible Hulk #1 was released! So we've got a WOD inspired by that year! AMRAP in 1962 minutes! Just kidding...

Bill Starr Dip Progression:
Four Sets of Max Reps:
...Strict Ring Dips
*The goal is to increase TOTAL reps completed by at LEAST 1 each time you complete this progression. If you fail to do so in four sets, add one additional set and do just the amount needed to increase your TOTAL reps completed by 1 (compared to the last time you did it). Scale to bar dips, push ups, or elevated push ups. If you can reach 40+ reps, move on to a more difficult progression or add weight.

AMRAP in 19 Minutes:
...62 Kettlebell Swings (53/35#)
...62 Toes to Bar
...62 Wall Balls
...62 Calorie Row
Post rounds/reps.


...3x10, build to a daily max
...2x10+ (80% of daily max)
Post daily max, and load/reps of +sets.

Naval 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.

*Consider switching out with Naval Boxing Progression BARBELL Rows for some variety.

Glute Bridge:
...4x12 with moderate load.
Post load.

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