Thursday, June 09, 2016

2016-06-10 WOD

Hulk Cycle Week 9

This workout is dedicated to the only actor to successfully do a live portrayal of the Hulk on film, in both TV and theaters, Lou Ferrigno! All Hulk films since then have used computer graphics for the Hulk. In the 2008 movie, The Incredible Hulk, starring Edward Norton, Lou played a cameo as a security guard and was also the voice-actor for the CGI Hulk! Lots of screaming and grunting, with just 6 actual words spoken as the Hulk: "HULK SMASH!", "leave me alone", and finally "Betty".

Every 90 Seconds for 10 Rounds:
...Three Position Power Clean* + 1 Split Jerk climbing.
*Complex: 1 from mid thigh, 1 from just below knee, 1 clean from floor. Focus on position and form. Try to find a difficult but manageable weight.

...25' Handstand Walk (scale to 50' Bear Crawl)
...Chest To Bar Pull Ups
...25' Handstand Walk
...Wall Balls (30/20#)
Time Cap of 13 Minutes. Post time.


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

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.

2k Row for time.

Glute Bridge:
...4x14 with moderate load

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