Tuesday, April 17, 2018

2018-04-18 WOD

To be the Black Panther, you gotta be fast and strong! Stay unbroken and keep the intensity high on this one! It's only 12 minutes!



Hulk Cycle Week 3

"Black Panther" [Rx]
AMRAP in 12 minutes:
...200m Run
...8 S2OH (95/65#)
...8 Lateral Burpees Over the Bar
Record rounds/reps.



Bench Press
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2x3 85%
Record heaviest load.



COMPETITORS

"Black Panther" [Comp]
AMRAP in 12 minutes:
...200m Run
...8 Push Jerk (135/95#)
...8 Lateral Burpees Over the Bar
Record rounds/reps.



Bench Press
...1x10 50%
...1x5 70%
...1x3 80%
...1x3 85%
...1x3 90%
...2x3 85%
Record heaviest load.



Power Clean
...4x3 (75% of 1RM PC)
Record heaviest load.



Bodybuiding 201808
4 sets
...12 DB Front Rack Bro-Squats
...6 1 Arm DB Overhead Split Squat Right
......12 DB Front Rack Bro-Squats
...6 1 Arm DB Overhead Split Squat Left
...Rest 2 min

4 sets
...8 DB Bent Over Row
...5 Single Arm DB Tempo Front Squat (2510)
...Rest 1 min
*Switch FS arms each round

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