Sunday, April 15, 2018

2018-04-16 WOD

Hulk Cycle Week 3

AMRAP in 20 minutes:
...15/12 Calories Row/Bike*
...15 Unbroken Wall Balls AHAP
...100m Unbroken Burden Run (bear hug grip) AHAP
*Alternate between rounds. Start heavy, and drop weight the following round if you break. Record rounds/reps and combined wall ball/burden run weight for lightest weight used.



COMPETITORS

10RM Back Squat #2
...10RM
...2x10 (90% of 10RM)
Record heaviest load.



AMRAP in 20 minutes:
...15/12 Calories Row/Bike*
...15 Unbroken Wall Balls AHAP
...100m Unbroken Burden Run (bear hug grip) AHAP
*Alternate between rounds. Start heavy, and drop weight the following round if you break. Record rounds/reps and combined wall ball/burden run weight for lightest weight used.



Body Building 201807
4 sets
...3 Eccentric Seated Snatch Grip Behind the Neck Strict Press (Start Overhead 5200)
...Rest 30 sec
...3 Ring Body Saw (3310)
...Rest 30 sec

4 sets
...6-8 Half Kneeling DB 1 Arm Arnold Press Right
...15 Plate Halos Right 35/25
...6-8 Half Kneeling DB 1 Arm Arnold Press Left
...15 Plate Halos Left 35/25
...Rest 1 min



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

No comments:

Post a Comment