Sunday, April 22, 2018

2018-04-23 WOD


One of our classic Hulk Cycle benchmarks, "Lou" named after Lou Ferrigno, the original actor for the Hulk without the aid of computer graphics! Here's a picture from the original TV series showing the Hulk and Thor teaming up for an episode!



Hulk Cycle Week 4

10RM Back Squat #3
...10RM Back Squat
...2x10 (90% of 10RM)
Record heaviest load.



"Lou" [RX]
21-15-9 reps for time:
...50' Bear Crawl
...Chest To Bar Pull Ups
...50' Bear Crawl
...Wall Balls (20/14#)
Time cap of 15 minutes. Record time.



COMPETITORS

10RM Back Squat #3
...10RM
...2x10 (90% of 10RM)
Record heaviest load.



"Lou" [Comp]
21-15-9 reps for time:
...25' Handstand Walk
...Chest To Bar Pull Ups
...25' Handstand Walk
...Wall Balls (30/20#)
Time cap of 15 minutes. Record time.



Bodybuilding
Upper Body Focus
4 sets
...5 Barbell Bench Press 2320
...10 Parallete Liftover (over medball)
...Rest 2 min

4 giant sets
...5 Gymnastics Complex (1 Strict Pull Up + 1 Strict Toes to Bar)
...10 Incline KB Prone Row
...6 Single Arm Turkish KB Sit Up Right
...6 Single Arm Turkish KB Sit Up Left
...Rest 1 min



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

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