Thursday, April 19, 2018

2018-04-20 WOD

Hulk Cycle Week 3

Bodybuilding 201809 [RX]
E2MOM10
Complex
...5 1 Arm Dumbbell Hang Clean (50/35#)
...5 1 Arm DB Push Press (50/35#)
...5 1 Arm DB Snatch (50/35#)
...25ft 1 Arm DB OH Lunge
*Complete both arms every 2 min



For Time:
3 Rounds:
...50 Double Unders
...25 Dumbbell Squats (50/35#x2)
Then,
...50 Double Unders
...25 Bar Muscle Ups
Time Cap of 11 minutes



COMPETITORS

Bodybuilding 201809 (comp)
E2MOM10
Complex
...5 1 Arm Kettlebell Hang Clean (53/35#)
...5 1 Arm KB Push Press
...5 1 Arm KB Snatch
...25ft 1 Arm KB OH Lunge
*Complete both arms every 2 min

3 sets
...10 Barbell Row on GHD
...10 Snatch Grip RDL
...Rest 2



For Time:
3 Rounds:
...50-75-100 Double Unders
...25 Dumbbell Squats (50/35#x2)
Then,
...125 Double Unders
...25 Bar Muscle Ups
Time Cap of 11 minutes



trongman 201806
EMOM 15
...Min 1: 3 Medball/Dball Toss (50/30#) for height
...Min 2: 25m Sled Push (135/95)
...Min 3: 30s Grip Hold AHAP - either Plate pinch grip OR Hex DB hold



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

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