Monday, April 16, 2018

2018-04-17 WOD

A team WOD named after the most unlikely team of Marvel heroes formed from a group of outlaws! The movies seem to be coming together similar to the comics, in which the Guardians of the Galaxy team up with the Mighty Avengers to fight Thanos! So feel free to text your favorite workout partner and try to get them to come to the same class as you to tackle on this workout!



Hulk Cycle Week 3

Every 90 seconds until all sets are complete:
Muscle Snatch
...3x3 (90% of 3RM MS)
Power Snatch
...4x3 (75% of 1RM PS)
Record heaviest load.



"Guardians of the Galaxy"
With a partner, 16 RFT:
...15 Abmat Sit-Up
...10/8 Cal Bike
...3 Squat Snatch (135/95#)
Alternate partners each MOVEMENT. Time cap of 20 minutes. Record time.



COMPETITORS

Every 90 seconds until all sets are complete:
Muscle Snatch
...3x3 (90% of 3RM MS)
Power Snatch
...4x3 (75% of 1RM PS)
Record heaviest load.



"Guardians of the Galaxy"
With a partner, 16 RFT:
...15 Abmat Sit-Up
...10/8 Cal Bike
...3 Squat Snatch (135/95#)
Alternate partners each MOVEMENT. Time cap of 20 minutes. Record time.



Strongman 201805
3 Rounds NOT for time:
...50' Single arm DB OH Walk AHAP (1 arm down, 1 arm back)
...50' Zercher Carry (from the gound) AHAP
*Rest between rounds UP TO 3:00. Weight should be heavy enough that 1:00 rest won't be enough rest and 2:00 may MAY be enough after the first few rounds.



10 rounds
...50m (25m+25m) Reverse Sled Drag*
...Rest as needed
*Rounds 1-5 build up each round and maintain constant load for rounds 6-10.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

No comments:

Post a Comment