Wednesday, April 04, 2018

2018-04-05 WOD

Since we have a WOD called "Superhero", we had to make one called "Supervillain"!


Hulk Cycle Week 1

"Supervillain"
Working for 90 sec, resting for 30 sec until 4 rounds are completed:
...15 Toes to Bar
...15 Alt Dumbbell Snatch (50/35#)
...25' Right Arm OH Lunge (50/35#)
...15 Alt Dumbbell Snatch (50/35#)
...25' Left Arm OH Lunge (50/35#)
Record time.


COMPETITORS

Front Squat
...1RM
Time cap of 18 minutes. NO GEAR (except tape/wraps). Record heaviest load.


Aerobic Recovery
20 Rounds:
...Row 30s for max cals
...Rest 30s
*Build in intensity over 5 sets. Repeat 4 times.

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