Thursday, April 05, 2018

2018-04-06 WOD

So you wanna be a "superhero"? Show me that you're fast, strong, and gymnasty (such as in tomorrow's WOD), then we can talk...


Hulk Cycle Week 1

Power Clean
...1RM
Time cap of 15 minutes. NO GEAR (except tape/wraps). Record heaviest load.


"Superhero" [RX]
4 RFT:
...400m Run
...10 C&J (135/95#)
...5 Bar Muscle ups
Record time.


COMPETITORS

Power Clean
...1RM
Time cap of 15 minutes. NO GEAR (except tape/wraps). Record heaviest load.


"Superhero" [Comp]
4 RFT:
...400m Run
...10 C&J (155/105#)
...5 Ring Muscle Ups
Record time.


Bodybuilding 201803
3 sets
...10 Barbell Bulgarian Single Leg Deadlift (95/65#)
...3 Pause Front Squat 2820
...Rest 2 min
3 sets
...8 1 Arm Front Rack KB Lateral Lunge Right 50/35
...8 1 Arm Front Rack KB Lateral Lunge Left 50/35
...100m Backwards Sled Pull (80/60) *unbroken*
...Rest 2 min


Strongman 201802
3 Rounds:
...200m Back Rack Sandbag Carry (60/40#)
...200m KB Farmer Carry (70/53#)


Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

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